Ab Exercises: Gorilla Chin Crunches

It’s no secret that anyone who takes the time to work out wishes to have a flat, washboard abdomen. However, you probably don’t want to have great looking abs, yet walk around with flabby arms, right? The gorilla chin crunch is a compound exercise that effectively works your abs, as well as your lats and biceps at the same time.

The gorilla chin crunch may look or sound simple, but if you don’t have upper body strength, you may find this exercise a bit challenging in the beginning.

Gorilla Chin Crunches - Starting Position

Gorilla Chin Crunch | Starting Position

What You Need to Do Gorilla Chin Crunches

You will require a chin-up bar, upper body strength and determination.

How to Do Gorilla Chin Crunches

  1. Start by hanging from the chin-up bar. You should use an underhand grip (that is, with your palms facing you). The underhand grip should be a little bit wider than shoulder width.
  2. Then, bend your knees at around a 90 degree angle in such a way that your calves are parallel to the floor while your thighs stay perpendicular to it. This will be the starting position.
  3. As you breathe out, pull yourself up while you crunch your knees up at exactly the same time. Bring your knees up to chest level. At the same time, bring your nose to the same level as the bar.
  4. Important Note: When you reach this point, you should also be done with the crunch.
  5. Breathe in slowly as you return to the starting position.
  6. Repeat the gorilla chin crunch according to the recommended number of repetitions . We suggest 4 sets of 12, 10, 8, 8 repetitions, but start with what you feel comfortable with, or can manage.
Gorilla Chin Crunches - Ending Position

Gorilla Chin Crunch | Ending Position

As you improve, you can also add more resistance by holding a medicine ball or dumbbell between your feet. If you want a more advanced version of this exercise, you can try doing one arm gorilla chin crunches. This exercise involves grasping your wrist with your free hand while doing the same exercise. This will work your oblique’s more.

Your abdominal muscles need regular exercise, and 5 minutes of daily abdominal exercises can actually make a big difference.

Of course, you need to know that even though training plays a vital role in getting the physique you have always dreamed of, you will need to eat the right kind of food and drink lots and lots of water as well.

When you feel your muscles cramping, you should immediately stop the exercises and rest. Do not overdo it, especially if you have just started working out.

Pro Tip

Get a training partner if you are not sure whether you will be disciplined enough to continue your workout routine regularly. A committed workout buddy will make sure you are primed and ready to go every day.

You won’t regret dedicating your time to staying fit and in shape.

Try the Gorilla Chin Crunches, and let us know how they work for you in the comments below.

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