Abs · Isolation movement
Machine Crunch
A isolation exercise that targets the abs. Performed with weight machine.
Looping the start and end of the movement.
Primary muscle
Abs
Secondary muscles
–
Equipment
Machine
Difficulty
Beginner
How to perform the Machine Crunch
- Adjust the seat and pad so the pivot of the machine sits at your waistline and the chest pad rests across your upper torso.
- Grip the handles and set the resistance so the abdominal-crunch pattern flexes the spine rather than driving through the arms.
- Initiate by contracting the abs to round the trunk forward, driving the ribcage down toward the pelvis against the pad.
- Keep the movement isolated to spinal flexion. Do not push the pad with the arms or nod the head to fake range.
- Crunch to full trunk flexion where the abs are maximally shortened, then hold the contraction for a beat.
- Return under control, letting the weight stack extend your spine back to a slight stretch without banging the plates.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Pushing the pad with the arms instead of flexing the trunk to drive the ribs toward the pelvis.
- •Nodding the head forward to fake extra range while the spine barely rounds.
- •Letting the weight stack yank the torso back into a stretch and bouncing off the plates.
- •Setting the pivot pad away from the waistline so the machine bends at the wrong joint.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Machine Crunch fits naturally into hypertrophy and strength splits that prioritize abs volume.
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