How do I do the bodybuilding MANDATORY poses?
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The upper arms are held approximately parallel to the floor and the fists are balled. (The leg positions are not specified in this pose). Show off every major frontal muscle group in this pose. Legs in a comfortable, balanced stance, one knee slightly out. Stomach in, tighten abs, flexed arms. Tips: Open up lats wide by pulling elbows forward slightly. Smile! Remember to flex quads and calves. Also, wrap your thumb inside your fist. |
The heels can be together, with your toes pointed out at a 45 degree angle, or one leg can be out in front of the other with the legs flexed. Keep your body upright. Start with arms bent, hands behind back at bottom of rib cage. Put your fists into the bottom of the rib cage or right above the pelvis. Hook thumbs behind waist and draw elbows forward. Inhale deeply and stick out your chest up high. Keep your delts flexed and up. |
The torso should be symmetrical. One leg out, toe pointed down, quads tight and flexed. Bring hands up behind head, keep elbows close to head, biceps flexed, fists touching traps. Lift diaphragm and blow all the air out of lungs and stomach. With your head up crunch down on frontal rib cage and abdominal wall, crunching down on intercostals, serratus anterior, and obliques to show them as well. |
Turn your best side to the audience, put legs together, lift heel of front foot and flex calve. Mash front thigh against rear thigh to make them look thicker. The arm to the audience will be bent at a 90 degree angle and the biceps flexed. Cross your chest with the upstage arm and grab your wrist. Push down with the upstage arm while tensing the upstage pec and sucking in the stomach. Arch you back slightly and smile! |
Turn your best side to the audience, put legs together, lift heel of front foot and flex calve. The arm toward the audience is held straight, or nearly so, and the triceps flexed hard. Press your arm against your side to make it look thicker. Take the other arm across the small of your back and grab your wrist to provide resistance. Inhale deeply and tighten up the abs and chest. Tips: An alternative foot position for both the side poses is done by extending your upstage leg back and flexing the hamstrings and calf. Your weight will be on the front leg. |
The upper arms are held approximately parallel to the floor and the fists are balled. Put one leg back, knee angled out slightly, lift heel, and point toe, flexing hamstrings and calf. Lift elbows slightly above shoulder level and pull them forward. This will “unfold” your back and lats. Tighten lower back to show erectors. Flex arms, shoulders, entire upper back, glutes, calves, and hamstrings. Tips: To bring in the front deltoids twist your wrists to the back. You may turn head to either side to bring out trap detail. Keep your head up! |
Put one leg back, knee angled out slightly, lift heel, and point toe, flexing hamstrings and calf. Keep your body upright. Start with arms bent, hands behind back at bottom of rib cage. Put your fists into the bottom of the rib cage or right above the pelvis. Hook thumbs behind waist and draw elbows forward. Inhale deeply and stick out your chest up high with back straight and tall. Keep your delts flexed and up. Helpful tips: Try not to crunch forward and keep head up. Start pose by pressing shoulder blades together. |
Put one leg in front of the other and squeeze and flex both legs, bend over a bit, exhale and tighten up the abs, and roll the traps over (flex). Bring your arms together in front of you and flex the biceps and chest. Then flex every muscle in your body and growling is optional. Variation – “Hands on hips”: The hands are placed on the thighs, below posing suit, with palms flat and thumbs forward. Breathe out and crunch down on abdominals. Tighten the arms and shoulders as you pull your elbows forward. Either leg may be displayed forward. |
8. Most muscular (”Crab”)
