Gorilla Chin/Crunch

How to do the Gorilla Chin/Crunch

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.

Muscles worked

Role	Muscles
Primary	abs
Secondary	biceps, lats
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell One-Arm Medicine Ball Slam Medicine Ball

Easier than the Gorilla Chin/Crunch

Same movement pattern, lower entry difficulty — work up from here.

One-Arm Medicine Ball Slam beginner · Medicine Ball 3/4 Sit-Up beginner · Bodyweight Air Bike beginner · Bodyweight

Harder than the Gorilla Chin/Crunch

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Gorilla Chin/Crunch with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Barbell Deadlift lower back Weighted Ball Hyperextension lower back Stiff Leg Barbell Good Morning lower back

Common questions

What muscles does the Gorilla Chin/Crunch work?

The Gorilla Chin/Crunch primarily works the abs, with the biceps and lats as secondary movers. Barbell Rollout from Bench, One-Arm Medicine Ball Slam, and 3/4 Sit-Up train the same muscle, across 9 equipment types.

What equipment do you need for the Gorilla Chin/Crunch?

None — the Gorilla Chin/Crunch is bodyweight, so it works at home, in a hotel room or outdoors. Barbell Rollout from Bench and One-Arm Medicine Ball Slam also need nothing.

Is the Gorilla Chin/Crunch suitable for beginners?

It is rated intermediate. Start with One-Arm Medicine Ball Slam, 3/4 Sit-Up, and Air Bike and work up.

Where should the Gorilla Chin/Crunch go in a workout?

Early — the Gorilla Chin/Crunch is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Barbell Deadlift later.

Similar exercises

Barbell Rollout from Bench Barbell One-Arm Medicine Ball Slam Medicine Ball 3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell