Gorilla chin-up

Think the chin-up is tough? Add an extra abs challenge with its evil cousin, the gorilla chin-up!

The chin-up or pull-up is probably the toughest bodyweight move going, but it pays to master it. Not only is it an upper-body exercise, but it’s a serious back workout and you’ll be feeling it in your core and abs the next day, too.

If you’re looking for even more of a challenge than the chin-up, then you’re crazy, but okay. The gorilla chin-up is extremely tough, so don’t try it unless you’re already comfortable with regular chin-ups. It adds a leg raise, recruiting the stomach muscles even more. You can just make this a knee tuck, but the straighter your legs, the harder it is.

Instructions

Hang from a chin-up bar with palms facing behind you, arms and body extended.
Pull your chin over bar-height, bending your arms. As you do so, crunch your knees into your chest or raise your legs.
Slowly return to the start and repeat.

Top tips:
Make sure you fully extend your arms before the next rep.
Keep arms shoulder-width apart. You can vary the grips once you’re more comfortable with the exercise.