Exercise Comparison
Ab Crunch Machine vs Gorilla Chin/Crunch
Side-by-Side
Muscle Analysis
Shared
Only in Gorilla Chin/Crunch
Instructions
Ab Crunch Machine
Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
After a second pause, slowly return to the starting position as you breathe in.
Repeat the movement for the prescribed amount of repetitions.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
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.
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.
Slowly start to inhale as you return to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the abdominals. Ab Crunch Machine is a intermediate exercise using machine, while Gorilla Chin/Crunch is intermediate and uses bodyweight. Choose Ab Crunch Machine if you have access to machine, or Gorilla Chin/Crunch if you prefer bodyweight. Gorilla Chin/Crunch is a compound movement working multiple joints, making it better for overall strength. Ab Crunch Machine isolates the target muscle for focused development.