Crunch (Machine)

Select a weight. Crunch your ribcage towards your hips using your abs. Do not use your arms to pull the handles down.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

deep abs / core

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine seat height so that your knees are aligned with the pivot point of the machine.
- Sit down on the machine with your back against the pad and feet flat on the floor.
Step 2Position Your Feet
- Place your feet on the designated foot pads or platform, ensuring they are secure.
- Your feet should be shoulder-width apart for stability.
Step 3Adjust the Pad
- Position the padded lever or bar against your chest or upper abdomen, depending on the machine design.
- Make sure the pad is snug but comfortable, allowing for full range of motion.
Step 4Engage Your Core
- Before starting the movement, engage your core muscles by tightening your abdominal muscles.
- Keep your back pressed against the pad throughout the exercise.
Step 5Perform the Crunch
- Exhale as you curl your torso forward, bringing your shoulders towards your knees.
- Focus on using your abdominal muscles to lift, rather than pulling with your arms or neck.
Step 6Return to Start
- Inhale as you slowly lower your torso back to the starting position.
- Control the movement to avoid using momentum, keeping tension in your abs.
Step 7Repeat
- Continue to perform the crunch for the desired number of repetitions.
- Maintain proper form and control throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully exit the machine.
- Make sure to adjust the machine back to its original settings if necessary.