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Abs Exercise 14:Seated Bench Crunch (upper abs)
1 Set, 20-25 Reps
A bench with a backrest should be positioned facing away from a triceps-press-down apparatus. The pin on the weight stack should be set so that you can complete between 20 and 25 reps (initially, finding the proper setting will take a bit of experimenting). Attach a Y-shaped rope to the cable above you, grasp the rope and sit down in the seat, pressing your back against the backrest. Pull down the rope so that both of its knotted ends rest slightly against the inside edge of each of your anterior (front) shoulder muscles (a). This is your starting position.
Slowly curl your torso toward your knees, moving only your shoulders and upper back away from the backrest, and contract the abdominal muscles (b), then return slowly to the upright position. Essentially, you’ll be doing a crunch in a seated position, with the weight stack providing resistance.