Setup and loading
Back against the backrest and arms on the pads.
How to do the machine crunch step by step
- Pick a light weight, sit down and hook your feet under the pads.
- Grab the upper handles with your elbows at 90 degrees and your triceps on the pads.
- Curl your torso forward while lifting your legs slightly and exhaling.
- Hold for a second and return slowly.
Form cues
- Move the weight with your abs, not your arms
- Slow, controlled tempo
Common mistakes
- Pulling with your arms
- Using too much weight and losing range of motion
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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