Seated Crunch (Machine)
How to do it
Sit in the machine with both feet planted and the handles or shoulder pads adjusted securely. Keep the hips against the seat as you curl the ribs toward the pelvis by rounding the spine, pause with the abdominals shortened, then return slowly to an upright stretch without letting the weight stack rest.
Setup
Adjust the seat, handles, and pads so the machine pivot and resistance path allow comfortable spinal flexion. Plant both feet, secure the hips against the seat, and begin tall with the ribs lifted.
Where you should feel it
Across the abdominals through the guided spinal-flexion path, with the glutes keeping the pelvis fixed. Avoid driving with the legs, folding only at the hips, or bouncing the stack.
When to use it
Use for stable loaded abdominal hypertrophy with simple weight progression and minimal balance demand. Controlled sets of 8-20 reps fit well.