The Lever Seated Crunch (Chest Pad) exercise is a variation of the traditional seated crunch, using a lever arm that provides resistance. This exercise targets the abdominal muscles, specifically the rectus abdominis, to help strengthen and tone the core.
How to perform
Step by step instructions:1. Sit on the lever seated crunch machine with your feet securely positioned under the foot pads.
2. Adjust the chest pad so that it is positioned comfortably against your chest, just below the collarbone.
3. Grasp the handles or bars on either side of the machine for support.
4. Engage your core muscles and slowly lean back, keeping your back straight and chest up.
5. Exhale as you contract your abdominal muscles and crunch forward, bringing your chest towards your knees.
6. Hold the crunch position for a moment to fully engage the abdominal muscles.
7. Inhale as you slowly release the crunch and lower back to the starting position.
8. Repeat for the desired number of repetitions, maintaining control and focus on engaging the core muscles throughout the movement.
9. Remember to breathe consistently and avoid straining your neck or back during the exercise.
10. Once you have completed your set, carefully release the lever arm and return to a seated position.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.