How to Machine Crunch

About the Machine Crunch

Primarily targeting the rectus abdominis (otherwise known as the “six-pack”), but also recruiting the obliques which run diagonally to the side of the abdomen, the seated machine crunch is perfect for those who wish to add greater resistance to the crunch exercise.

Similar to the kneeling cable crunch which also allows the easily addition of resistance, the machine crunch is ideal for athletes who wish to work with high loads and lower repetitions than the bodyweight crunch variations allow. This is particular useful for strength and power athletes who traditionally work within a low repetition range. Additionally, bodybuilders and gym-goers who wish to primarily focus on the muscular development of their abdomens will find the machine crunch great for working within a repetition range suited for muscle hypertrophy (growth) - typically being around ten to fifteen repetitions per set.

How to perform

Preparation

  1. Set the pin to the correct weight on the weight stack, and adjust the chest pad height if necessary
  2. Sit on the seat, plant feet on the ground/platform, and press chest against the pad

Execution

  1. Flex your upper torso forward and downward by contracting your abdominals, causing the pad to descend
  2. Once peak contraction is reached, reverse the movement back to the starting position
  3. Repeat for the desired number of repetitions

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