Gorilla Chin/Crunch
How to do the Gorilla Chin/Crunch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Biceps, Lats
Body Only
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.
Log it, see it on your body.
Every Gorilla Chin/Crunch set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
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