Machine Crunch
MachineStrength
No video available
The Machine Crunch is a strength exercise performed on an abdominal crunch machine, where you sit with pads against your chest and contract your abs to curl your torso forward against adjustable resistance. Its primary purpose is to isolate and strengthen the rectus abdominis for improved core stability and definition. It mainly targets the abs, requires a seated ab crunch machine, and benefits beginners to intermediates seeking controlled abdominal training with progressive resistance.
How to Perform Machine Crunch
- 1Adjust the machine seat height so the chest pad sits at your upper chest/collarbone and select your weight.
- 2Sit in the machine and grip the handles or place your forearms on the pads as designed, feet flat on the footrests or floor.
- 3Engage your core by drawing your belly button toward your spine; keep your lower back against the seat pad.
- 4Inhale to prepare, then exhale as you crunch forward against the resistance, curling your torso down and driving your elbows toward your knees.
- 5Pause briefly at the bottom of the crunch with abs fully contracted, feeling the squeeze in your midsection.
- 6Inhale as you slowly let the pad return to the starting position with control, resisting the weight the whole way.
- 7Repeat for desired reps, maintaining steady breathing throughout.
- 8Key form tips: Keep the movement slow and controlled — avoid using momentum or jerking the weight stack. Let your abs do the work rather than pulling with your arms. Common mistakes: using too much weight and swinging, or not achieving a full contraction at the bottom.
