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
Gorilla Chin/Crunch: common questions
What muscles does the Gorilla Chin/Crunch work?
The Gorilla Chin/Crunch primarily works the Abs. It also recruits the Biceps and Lats as supporting muscles.
Is the Gorilla Chin/Crunch suitable for beginners?
The Gorilla Chin/Crunch is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Gorilla Chin/Crunch?
None. The Gorilla Chin/Crunch is a bodyweight exercise, so you can do it without any equipment.
Is the Gorilla Chin/Crunch a compound or isolation exercise?
The Gorilla Chin/Crunch is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Gorilla Chin/Crunch with correct form?
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width. Follow the full step-by-step above for the complete movement.
Log your Gorilla Chin/Crunch sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |