Gorilla Chin/Crunch
An intermediate compound strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Gorilla Chin/Crunch
- Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
- 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.
- 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.
- Slowly start to inhale as you return to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Gorilla Chin/Crunch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Ab Crunch Machine
An intermediate isolation strength exercise that works the abs, using a machine.
-
2
Decline Crunch
An intermediate isolation strength exercise that works the abs, needing no equipment.
-
3
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
-
4
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
-
5
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
-
6
Cable Seated Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
-
7
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
-
8
Kneeling Cable Crunch With Alternating Oblique Twists
A beginner isolation strength exercise that works the abs, using a cable machine.
-
9
Rope Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
-
10
Standing Rope Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do gorilla chin/crunch work?
Gorilla Chin/Crunch primarily works the abs. The biceps and upper back assist as secondary muscles.
What equipment do I need for gorilla chin/crunch?
None. Gorilla Chin/Crunch is a bodyweight movement you can do anywhere you have floor space.
Gorilla Chin/Crunch: is it suitable for beginners?
Gorilla Chin/Crunch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of gorilla chin/crunch?
Ab Crunch Machine, Decline Crunch, Bosu Ball Cable Crunch With Side Bends train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my gorilla chin/crunch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; gorilla chin/crunch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Gorilla Chin/Crunch with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.