Machine Chest Crunch

Select a manageable load on the weight stack. Adjust the seat so the front pad contacts your chest, clear of your throat and abdomen.

Set the starting position so you can sit comfortably with your lower back slightly arched. Do not force the pad farther back than you can comfortably reach.

Sit securely with your hips against the rear support and feet planted on the floor or foot supports. Fasten the belt if the machine provides one.

Rest your arms across the chest pad or use its handles to hold it against your chest. Keep your neck comfortable and avoid pulling the pad down with your arms.

Curl your spine to bring your ribs toward your pelvis, moving the chest pad downward. Focus on shortening your abdominals instead of only folding at your hips.

Pause briefly at a comfortable crunch, then slowly uncurl your spine and let the pad return to the starting position.

Keep control of the weight stack throughout. Avoid bouncing, yanking with your arms, or forcing your back beyond a comfortable range; stop if you feel pain.