Exercise guide · Beginner · Compound
Lever Seated Crunch (Chest Pad): How to Do It & Muscles Worked
The lever seated crunch (chest pad) is an abdominal exercise performed on a leverage machine. It primarily targets the abs and also engages the obliques. The movement involves controlled flexion and extension of the torso against resistance, making it suitable for building core strength.
How to do the lever seated crunch (chest pad)
- Step 1: Adjust the seat height and chest pad position according to your comfort.
- Step 2: Sit on the machine with your back against the chest pad and your feet flat on the floor.
- Step 3: Grasp the handles or side bars for stability.
- Step 4: Engage your abs and slowly lean back, allowing the chest pad to move with you.
- Step 5: Pause for a moment at the maximum contraction, feeling the tension in your abs.
- Step 6: Slowly return to the starting position by contracting your abs and pulling yourself back up.
- Step 7: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Lever Seated Crunch (Chest Pad) alternatives
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.