Gorilla Chin
- Músculo objetivo
- Rectus Abdominis
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Biceps Brachii, Brachialis, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The gorilla chin is a hanging bodyweight ab exercise performed from a pull-up or chin bar. It primarily targets the rectus abdominis, with the obliques and hip flexors (iliopsoas, sartorius, tensor fasciae latae) plus the inner-thigh adductors and the arm flexors (biceps brachii, brachialis) assisting as you crunch your knees toward your chest. It builds strong, controlled trunk flexion and is a step up from floor crunches once you can hang and hold the bar.
Cómo hacer el Gorilla Chin
- 1Grip a pull-up bar slightly narrower than shoulder-width with an underhand (supinated) grip and hang with your arms supporting your bodyweight.
- 2Brace your core and let your legs hang straight beneath you so your body forms a stable starting line.
- 3Bend slightly at the elbows to lock your upper body in place and keep the bar steady.
- 4Curl your knees up toward your chest, flexing at the hips and crunching the abdominals to lift the pelvis.
- 5Round your lower back at the top and squeeze your rectus abdominis hard for a brief pause.
- 6Lower your knees under control back to the hanging start without swinging.
- 7Repeat for your target reps, then step or drop down from the bar with control.
Consejos de técnica
- Pull the knees up by crunching the abs and tilting the pelvis, not by yanking with the arms.
- Move slowly and deliberately so momentum and swinging don't take tension off the abdominals.
- Exhale as you crunch the knees up and inhale as you lower for steadier bracing.
- Use chalk or a secure grip so your hands don't fail before your abs do; drop only onto clear floor.
Errores comunes
- Swinging the legs up with momentum instead of crunching, which shifts the work off the rectus abdominis and reduces results.
- Stopping at hip flexion without rounding the lower back, so the abs never fully contract and the hip flexors do most of the job.
- Letting the knees drop fast at the bottom, losing control and stressing the lower back and shoulders.
- Gripping too wide or letting the body sway, which wastes energy on stabilizing and tires the arms early.
Preguntas frecuentes
What muscles does the gorilla chin work?
It mainly works the rectus abdominis. The obliques, hip flexors (iliopsoas, sartorius, tensor fasciae latae), the inner-thigh adductors (adductor longus, adductor brevis, pectineus), and the biceps brachii and brachialis assist as you hang and crunch.
Is the gorilla chin good for beginners?
It is an intermediate move because you need enough grip and upper-body strength to hang from the bar. If you can hold a dead hang for 20–30 seconds, start with small knee tucks and build range over time.
What is a good alternative to the gorilla chin?
Hanging knee raises and hanging leg raises train the same rectus abdominis and hip flexors from the bar. If grip is the limiter, lying or floor-based knee crunches are a solid scaled option.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–15 controlled reps works well. Stop the set when your form breaks down or your grip starts to fail rather than chasing a number.
