Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerIsolationMachine
Lever Seated Crunch (Chest Pad)
Abs · Core
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and chest pad position according to your comfort.
- 2
Sit on the machine with your back against the chest pad and your feet flat on the floor.
- 3
Grasp the handles or side bars for stability.
- 4
Engage your abs and slowly lean back, allowing the chest pad to move with you.
- 5
Pause for a moment at the maximum contraction, feeling the tension in your abs.
- 6
Slowly return to the starting position by contracting your abs and pulling yourself back up.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
obliques
Secondary
obliques
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6
Bodyweight
Arms Overhead Full Sit Up (Male)
Abs · Core
Intermediate10
Bodyweight
Assisted Hanging Knee Raise
Abs · Core
Beginner6
Alternatives
Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6