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.
How to program the Gorilla Chin/Crunch
Sets and reps
As a compound movement, the Gorilla Chin/Crunch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Gorilla Chin/Crunch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Gorilla Chin/Crunch work?
The Gorilla Chin/Crunch primarily targets the Abdominals. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the Gorilla Chin/Crunch?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Gorilla Chin/Crunch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
