Machine Crunch
A seated crunch on a selectorized ab machine that guides the torso through spinal flexion against adjustable resistance. It loads the rectus abdominis in a stable, beginner-friendly setup.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the pads or handles sit at chest or shoulder level, sit tall with feet secured and grip the handles.
Brace your abs and keep your hips in the seat.
Curl your torso forward and down, bringing ribs toward pelvis.
Pause and squeeze at the bottom of the movement.
Return slowly to upright without letting the weight stack slam.
Breathing: Exhale as you crunch, inhale as you return.
Coaching tips
Move from the abs, not the arms
Controlled return
Squeeze at the bottom
Common mistakes
Pulling with the arms
Using a load that forces jerky reps
Cutting the range short
Safety notes
Set the seat so the movement pivots at your midsection rather than your hips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.