Exercise · Form & cues
Machine Crunch — form guide
Rectus Abdominis · Obliques. Equipment: Selectorized Crunch Machine. Difficulty: Beginner.
TEMPO
1-2-2-1
Easier to load progressively than cable crunches and removes the kneeling fatigue. Same principle: crunch from ribs to hips.
Cues
- Seat so the pad sits on upper chest
- Round spine — flexion comes from the ribs, not the hips
- Squeeze 2s at full crunch
- Slow eccentric
Common mistakes
- Hip-hinging instead of spinal flexion
Injury notes
Avoid with disc-bulge history. Use bird-dog/dead bug.
Progression
Add 2.5kg/stack when 15 strict reps land easy.