Seated Crunch (Machine)

Sit and grip handles. Exhale as you crunch forward. Resist the weight on the way back to the starting position.

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 seat height of the machine so that your knees are bent at a 90-degree angle when seated.
- Sit down on the machine and place your feet flat on the footrests.
Step 2Adjust the Pad
- Position the padded lever or bar against your chest or upper back, depending on the machine design.
- Ensure that the pad is snug but not uncomfortable, allowing for a full range of motion.
Step 3Engage Your Core
- Sit up straight with your back against the pad and engage your core muscles.
- Keep your shoulders relaxed and avoid rounding your back.
Step 4Perform the Crunch
- Exhale as you contract your abdominal muscles and curl your torso forward towards your knees.
- Focus on using your abs to lift your upper body rather than pulling with your arms.
Step 5Return to Start
- Inhale as you slowly lower your torso back to the starting position, maintaining control.
- Avoid letting the weight stack touch down completely to keep tension on your muscles.
Step 6Repeat
- Continue to perform the crunch for the desired number of repetitions.
- Maintain proper form throughout each rep to maximize effectiveness and reduce the risk of injury.
Step 7Finish the Exercise
- After completing your reps, carefully exit the machine.
- Take a moment to stretch your abdominal muscles and hydrate if needed.