Machine Seated Crunch (Hands Pad)
The machine crunch with the forearms folded on a pad in front of the chest; the arms press the pad down as the trunk curls over it.
How to do it
Setup
Seated upright, forearms folded on the pad in front of the chest, feet flat.
Steps
- Curl the trunk down over the pad, the forearms pressing it toward the thighs.
- Hold the deepest curl for a beat.
- Unroll slowly to upright without letting the stack settle.
Common mistakes
Pushing the pad with the shoulders and arms alone: the abs curl the trunk; the arms pass the load on. Rising off the seat to press further: the hips stay down. Snapping back up: control the return.
Breathing
Exhale on the crunch, inhale returning.
