Gorilla Chin/Crunch
The Gorilla Chin/Crunch is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Gorilla Chin/Crunch work?
The Gorilla Chin/Crunch primarily works the Abdominals. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the Gorilla Chin/Crunch good for beginners?
The Gorilla Chin/Crunch is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Gorilla Chin/Crunch?
You need no equipment — just your bodyweight to perform the Gorilla Chin/Crunch. This makes it ideal for home workouts.
Track Your Progress
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