Seated Crunch (Hands Pad) (Machine)

Place hands on the upper pad. Contract your abs to curl your torso forward. Focus on shortening the distance between ribs and hips.

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
- Sit on the seated crunch machine with your back against the padded support.
- Adjust the seat height so that your knees are at a 90-degree angle and your feet are flat on the floor.
Step 2Position Your Hands
- Place your hands on the pads provided, ensuring they are secure and comfortable.
- Make sure your elbows are bent and positioned at your sides.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles by pulling your belly button towards your spine.
- Keep your back pressed against the padded support throughout the exercise.
Step 4Perform the Crunch
- Exhale as you pull the pads down towards your knees, curling your torso forward.
- Focus on using your abdominal muscles to perform the movement, not your arms or shoulders.
Step 5Return to Starting Position
- Inhale as you slowly return to the starting position, allowing your torso to extend back without losing tension in your core.
- Control the movement to avoid using momentum.
Step 6Repeat
- Repeat the crunch for the desired number of repetitions, maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the pads and sit up straight.
- Take a moment to stretch your core before moving on to your next exercise.