Crunch (Machine)
Complete guide to Crunch (Machine). Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Crunch (Machine)
Add the appropriate amount of weight and sit on the crunch machine.
Place your feet under the foot pads and grip the handles beside your head.
Engage your abs and take a breath.
Crunch forward by rounding your spine and pulling your elbows toward your knees, squeezing your abs at the bottom and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |