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Machine Crunch
PullIsolationMachineIntermediate
Muscles worked
Front
Abdominals
Instructions
- 1Select 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.
- 2At 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.
- 3After a second pause, slowly return to the starting position as you breathe in.
- 4Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Machine Crunch
The machine crunch offers adjustable, guided resistance to progressively overload the abs, a major advantage over bodyweight crunches which quickly plateau in difficulty. Seated, you curl the torso forward by pushing against the pads, an accessible exercise that lets you progress in load like any other muscle.
check_circleBenefits
- check_circleTrue progressive overload on the abs
- check_circleGuided position that makes good technique easier
- check_circleAccessible even to beginners thanks to machine support
lightbulbExecution tips
- lightbulbCurl the torso vertebra by vertebra rather than yanking abruptly
- lightbulbRelax the legs and focus the effort on the abs
- lightbulbControl the way back to keep tension on the muscle
warningCommon mistakes
- warningUsing the legs to help the movement instead of the abs
- warningToo much load that prevents proper curling
- warningToo fast a movement that neglects the contraction
helpFrequently asked questions
What's the difference from the classic floor crunch?expand_more
The machine offers adjustable resistance, allowing true progressive overload, impossible with bodyweight alone.
How many reps should I aim for?expand_more
Between 12 and 20 reps with a load that makes the last few reps hard.
Track your progress
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