How to do an Ab Crunch Machine

Authored by Fitbod

About Ab Crunch Machine

Sets Logged
2,183,224
Popularity Rank
50th
Difficulty
Intermediate
Abs Strength
100 mSCORE 1st
Equipment Required
  • Photo of Ab Crunch Machine
    Ab Crunch Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

Ab Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.

  1. Sit upright on the ab crunch machine securing your feet and grabbing ahold of the handles overhead to place a pad on your shoulders.
  2. Flex the bottom of your ribcage into your belly button while pulling the handles down with in order to keep the pads on your shoulders.
  3. Exhale and return to the starting position.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

  • Sitting Up Too Far

    Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    50
    lbs
    65
    lbs
  • advanced
    8
    reps
    60
    lbs
    75
    lbs

Enter your stats to calculate your Sets & Reps