Lever Seated Crunch (arm pad)
The Lever Seated Crunch (arm pad) primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
The Lever Seated Crunch (arm pad) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine isolation push exercise targeting the Rectus Abdominis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Position seat so shoulders are same height of padded lever.
- Sit on machine and place arms over lever pad.
- Push padded lever down slightly until shoulder is fixed at approximately 90º or slightly greater.
Execution
- With hips stationary, flex waist in "C" shape so elbows point downward.
- Return and repeat.
Comments
- Maintain shoulders fixed at 90º or greater so upper arm and upper back are close to perpendicular.
- Men should keep chest close to padded lever.
- Women may choose to position chest as close as possible without making contact with inside of lever.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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