IsolationMachine
Machine Abdominal Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit in the abdominal crunch machine and adjust the seat height so the pivot point aligns with your hips
- Place your feet securely under the foot pads and grip the handles above your head
- Take a deep breath and engage your core by pulling your belly button toward your spine
- Exhale forcefully as you crunch forward, bringing your elbows toward your knees
- Focus on contracting your abs to curl your torso - not pulling with your arms
- Continue crunching until you feel maximum contraction in your abs
- Hold for 1 second at peak contraction and squeeze your abs as hard as possible
- Slowly return to the starting position with control, taking 2-3 seconds to maintain tension
💡Coaching Cues
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Contract your abs, not your arms - the arms just hold the handles
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Exhale forcefully as you crunch - this increases ab activation
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Squeeze at the peak for maximum contraction
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Control the return - the negative is important
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Keep constant tension on your abs
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Use your abs to curl, not momentum
⚠️Common Mistakes
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Pulling with your arms instead of crunching with your abs
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