POSING GUIDE
TIP :
Although the primary focus is on the upper body , don ’ t neglect flexing the thighs and calves .
TIP :
Flex your abdominals as hard as possible to highlight the obliques , intercostals and serratus muscles .
TIP :
Don ’ t forget to raise your chest and contract your abdominals , as well as your thighs and calves when you perform this particular pose in front of the judging panel .
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SIDE TRICEPS
The competitor will quarter turn to his best side , as instructed by the head judge . With both arms behind his back , he will interlock or grasp his front arm by the wrist with his rear hand to display the upper arm . The leg nearest to the judges can be posed according to the athlete ’ s own discretion . The competitor will exert pressure against his front arm , causing the tricep muscle to contract .
ABDOMINALS & THIGHS
This pose allows the judges to assess if a competitor has impeccable conditioning . While standing facing the judges , the competitor will place both arms behind his head , or alternatively one arm behind his head and the other arm on his hip with one leg slightly forward . The competitor will then contract his abdominals by crunching his trunk slightly forward while contracting the muscles of his front leg .
MOST MUSCULAR
Often called “ the show clincher ”, this is the final pose of the mandatories . It aims to showcase the muscle mass of the arms , chest and shoulders . It can be done by either trap over , crab pose or hands on hips , with one leg flexed . M . E
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ATHLETE
CHECK OUT BOSSIE ’ S CHEST WORKOUT ON PAGE 66 .