Machine Ab Crunches
Machine ab crunch — loaded spinal flexion through a fixed path, accessible and easy to load.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Boxing MMA
Target muscles
The rectus abdominis drives spinal flexion against the machine's resistance. The obliques contribute. The deep core stabilizes. The fixed path of the machine takes coordination demands out of the lift, letting you focus on the ab contraction.
How to perform
Setup
Sit in the ab crunch machine and grip the handles or place arms behind the pads. Adjust the seat and resistance.
Execution
Contract the core to curl the torso downward, bringing the elbows toward the knees. Control the movement; avoid using momentum. Pause briefly at peak. Slowly return to the start.
Common mistakes
- Pulling with the arms.
- Going too heavy.
- Cutting the range.
- Holding the breath.
- Using momentum.
Progressions and regressions
Regress to bodyweight crunches. To progress, increase load, work pause reps.
Programming notes
Loaded ab work. 3 sets of 12-15 reps, twice a week.
