“A PERFECT POSING PRESENTATION SHOULD BE
PRACTICED DILIGENTLY AS OFTEN AS POSSIBLE IF YOU
ARE SERIOUS ABOUT THE SPORT OF BODYBUILDING.”
TIP:
Don’t forget
to contract
the thigh
muscles, in
particular the
hamstrings,
as well as
your calves,
while striking
a side chest
pose.
TIP:
TIP:
3
SIDE CHEST
The side chest pose has always been one
of the hallmarks of an impressive physique.
The competitor will quarter turn to the side as
instructed by the head judge to show his left or
right side.
Bending the front arm nearest to the judges
to a right angle position with the fist clenched,
the competitor will grasp his wrist with his other
hand. The leg nearest to the judges will be bent
at the knee and will rest on the toes in a position
of the athlete’s choice. The competitor will
expand his chest, and while applying upward
pressure on the front bent arm, contract the
biceps as much as possible.
4
If you have a highly
developed and separated
back, this pose will bring
it out most impressively
on stage. Don’t forget
to contract your biceps,
forearms, triceps, and
all three heads of the
deltoids.
BACK DOUBLE BICEPS
When properly executed, this can be one of the
most impressive poses on a bodybuilding stage.
With his back to the judges, the competitor will
bend his arms and wrists in a similar fashion as
in the front double biceps pose, but with one
foot back resting on the toes. The competitor will
flex his arm muscles along with the muscles of
the shoulders, upper and lower back, thigh and
calf muscles.
5
When striking this pose,
always aim to display
your V-taper – wide
shoulders and a narrow
waist – to the best of
your ability. Pay special
attention to showcasing
the thickness and
development in your
upper back. Also, watch
out for any surplus in
your lower back and
waist in this pose.
BACK LAT SPREAD
Standing with his back to the judges, the
competitor will place his hands on his waist with
his elbows kept wide, with one foot back and
resting on the toes. He will then flex his lats as
widely as possible while displaying one calf in a
contracted position.
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