What muscles does the Machine Crunch work?

The Machine Crunch mainly works the abs.

How many sets and reps of the Machine Crunch?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Machine Crunch?

Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.

Machine Crunch

Set the pad and crunch the torso forward against resistance, exhaling at the contraction.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs
Equipment: Machine
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the abs, for when the machine is taken or you want a change.

Questions

What muscles does the Machine Crunch work?: The Machine Crunch mainly works the abs.
What equipment do you need for the Machine Crunch?: A machine.
How many sets and reps of the Machine Crunch?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Machine Crunch?: Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.

Program it for your clients

Coaches add the Machine Crunch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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