Machine Crunch

A seated, loaded crunch that isolates the upper abs through a fixed flexion path — the gym's progressive answer to bodyweight crunches.

Core Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Abs

Secondary

none

Step by step

Sit on the machine and adjust the seat so the chest pad sits across your upper chest, not your throat.
Hook your hands or arms into the handles and plant your feet firmly on the floor or foot pads.
Brace your core and curl your ribcage down toward your hips, keeping the motion in the abs.
Pause briefly at the bottom of the curl, squeezing the abs hard before reversing the motion.
Return slowly to the start over 2 to 3 seconds, keeping tension on the abs the entire way up.
Repeat for 10 to 15 controlled reps, never letting the weight stack slam back to rest between reps.

Log your sets. After a few weeks you will see whether it is moving. Free.