TETSUGorilla Chin
The Gorilla Chin is a bodyweight exercise for the core that primarily targets the abs, with the forearms and biceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
abswaist
forearmsbiceps
body weight
How to do the Gorilla Chin
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your palms facing away from you.
- Engage your core and pull your body up towards the bar, bringing your chin above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Gorilla Chin work?
The Gorilla Chin primarily targets the abs. The forearms and biceps work as supporting muscles.
What equipment do I need for the Gorilla Chin?
None. The Gorilla Chin uses your body weight only, so you can do it anywhere.
How many sets and reps of the Gorilla Chin should I do?
3 to 4 sets of 10 to 15 controlled reps of the Gorilla Chin suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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