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Gorilla Chin/Crunch

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Biceps, Lats
Equipment: Body Only
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: N/A
Your Rating: 


9.0

Out of 10

Excellent

Exercise Rating Read Gorilla Chin/Crunch Reviews
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Gorilla Chin/Crunch Images

Gorilla Chin/Crunch
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Gorilla Chin/Crunch Guide

Main Muscle: Abdominals

  1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
  3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
  4. Slowly start to inhale as you return to the starting position.
  5. Repeat for the recommended amount of repetitions.

Variations: You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.



Alternative Exercises For Gorilla Chin/Crunch

Hanging Pike

Muscle Targeted: Abdominals

9.2

Out of 10

Hanging Leg Raise

Muscle Targeted: Abdominals

9.1

Out of 10

Top 5 Rated Abdominals Exercises

  1. Cross-Body Crunch
  2. Hanging Pike
  3. Hanging Leg Raise
  4. Ab Roller
  5. Decline Reverse Crunch

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

xmanthomas

Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Aug 8, 2011 1:17 PM: great

xmanthomas BodyStats
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Weight:
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Bodyfat:
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RTCPlat

Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Mar 2, 2011 6:49 PM: This seems like a good transition exercise for the L Pullups

RTCPlat BodyStats
Height:
5 '9" (1.75m)
Weight:
196.8 lbs
Up 2.8 lbs
Bodyfat:
No Data
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rap0777

Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Feb 24, 2011 12:44 PM: this is a good one

rap0777 BodyStats
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Weight:
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Bodyfat:
No Data
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of people found this tip helpful

Advitam

Tip: Gorilla Chin/Crunch

Exercise Rating
9/10

Feb 23, 2011 8:46 AM: Put some leg weights on ;)

Advitam BodyStats
Height:
5 '3" (1.60m)
Weight:
122 lbs
Down 3.0 lbs
Bodyfat:
18.0 %
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of people found this review helpful

vahidmir

Review: Gorilla Chin/Crunch

Exercise Rating
6/10

Feb 2, 2011 6:08 AM: best

vahidmir BodyStats
Height:
No Data
Weight:
140 lbs
Bodyfat:
30.0 %
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fangsoflight

Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Jul 2, 2010 12:31 PM: wow crazy

fangsoflight BodyStats
Height:
5 '8" (1.73m)
Weight:
154 lbs
Up 19.0 lbs
Bodyfat:
6.0 %
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bryan21

Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Jun 28, 2010 11:47 PM: im going to try that today..looks rewarding

bryan21 BodyStats
Height:
5 '9" (1.75m)
Weight:
150 lbs
Up 7.0 lbs
Bodyfat:
20.8 %
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of people found this review helpful

emisp

Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Apr 15, 2010 11:56 AM: it's my favourite exercise.

emisp BodyStats
Height:
5 '8" (1.74m)
Weight:
180.4 lbs
Down 8.6 lbs
Bodyfat:
11.0 %
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