Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Highlighted muscles
How To Perform
- 1 Adjust the machine so the pad rests across the upper chest/collarbone area.
- 2 Hold the handles and crunch forward, curling the spine.
- 3 Return under control.
Form Cues
- ✓ The movement should be a spinal curl, not a hip fold.
- ✓ Full contraction at the bottom.
Common Mistakes
- ✗ Using too much weight and losing the curl motion.
- ✗ Hinging at the hip rather than curling the spine.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Machine Crunch, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Machine Crunch? These alternatives target the same muscles:
Swap Machine Crunch for something else
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Where This Exercise Fits
FAQ
How many sets of Machine Crunch should I do?
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Machine Crunch target?
Machine Crunch primarily targets the Core.
Is Machine Crunch good for beginners?
Machine Crunch is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Machine Crunch, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.