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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CHECK OUT BOSSIE’ S CHEST WORKOUT ON PAGE 66.