Building your body is one thing, showing it off is another. While the latter seems simple, it has certain complications. You need to master the mandatory bodybuilding poses if competing in a tournament like Mr. Olympia because you're judged on them.
There are 7 basic bodybuilding poses every professional bodybuilding competition requires the participants to make. These poses expose the various muscles in the body and are designed to show the most out of every muscle.
Famous competitions like Mr. Olympia and IFBB Pro Championship League ask the qualifiers to pose in front of the judges who then give their ratings to each individual that are added up to get the winner.
These poses are neither simple nor complex. You can easily learn them and use them to analyze your body muscles as they are designed to expose the most out of them.
As obvious from the title, this pose exposes the front portion of your biceps whilst also focusing a little on the triceps. To pose such, keep your upper arms parallel to the floor and flex your arms inwards.
Make a 60 degree angle with your arms and curl your wrists inwards slightly. You can lengthen your torso to emphasize on the shoulders.
This pose exposes your biceps, triceps and back muscles. Stand straight and put one foot a half step back. Now make your upper arms parallel with the floors and flex your arms upward with your elbows pointing the sides.
You can flex your back muscles, calves and hamstrings to give a more filled muscular look.
Strong and solid abs are always a good sight. The front abdominal pose makes sure you show then off the best way. Stand erect with one of your leg held one foot in front of the other while keeping the front toes forward and back toes to the side.
Lock your fingers and maintain your hands behind your neck while pointing elbows upwards. Now flex your quads, biceps, chest and abs to give a nice and strong look.
Stand with your feet close together, one foot in front of the other. Position the inside of your back foot toward the heel of your leading foot. Bend your elbows at 90 degrees with palms down and anchor your thumbs behind your waist on top of your hips, fists clenched. Spread your lats by pulling your shoulder blades away from your spine while pushing your fists against your sides, keeping your shoulders down.
Side chest pose has three variations. We'll talk about the variant used most frequently. Stand with your best side from the chest perspective towards the judges. Keep your back leg straight with a very slight bend and your front leg about 5 inches away from it and towards the judges
Lift the heels of the front foot and make a rough 30 degree angle at the knees. Flex your chest and leg muscles. Bend your front arm at a right angle with palms facing up and hold it with your back hand with palms facing down while moving the back arm across the abs.
Stand erect with feet shoulder width apart with toes slightly bend towards the sides. Put one a half step backwards from the other. Face the judges with your back. Lift the back heel by slightly bending your knee.
With palms down and fists at the sides bend your elbows forming a right angle with thumbs anchored to your hips and expand your back as much as possible. Pull elbows forward by spreading shoulder blades to support back expansion.
This pose also requires you to show one side to the judges, choose the best one for the triceps. Keep 5 inch distance between toes. Lift your back heels thereby making a rough 30 degree on the back knee while keeping the front leg almost straight.
Extend your front arm towards the side and move it towards your back. Use the back arm to support the front arm by slightly holding the front wrist. Front palm should be held against your side while the back palm faces the floor. Flex your triceps, shoulders, abs and legs.
The bodybuilding poses mentioned are mandatory for competitions. Your evaluations depend upon how you make them and therefore mastering them is a must for professional bodybuilders.
These poses are also a good way to examine your muscles and determine whether the hard work at gym is paying off well. Let us know your thoughts after trying them out.
There are 7 basic bodybuilding poses every professional bodybuilding competition requires the participants to make. These poses expose the various muscles in the body and are designed to show the most out of every muscle.
Famous competitions like Mr. Olympia and IFBB Pro Championship League ask the qualifiers to pose in front of the judges who then give their ratings to each individual that are added up to get the winner.
These poses are neither simple nor complex. You can easily learn them and use them to analyze your body muscles as they are designed to expose the most out of them.
1. Front Double Biceps
As obvious from the title, this pose exposes the front portion of your biceps whilst also focusing a little on the triceps. To pose such, keep your upper arms parallel to the floor and flex your arms inwards.
Make a 60 degree angle with your arms and curl your wrists inwards slightly. You can lengthen your torso to emphasize on the shoulders.
2. Back Double Biceps
This pose exposes your biceps, triceps and back muscles. Stand straight and put one foot a half step back. Now make your upper arms parallel with the floors and flex your arms upward with your elbows pointing the sides.
You can flex your back muscles, calves and hamstrings to give a more filled muscular look.
3. Front Abdominal
Strong and solid abs are always a good sight. The front abdominal pose makes sure you show then off the best way. Stand erect with one of your leg held one foot in front of the other while keeping the front toes forward and back toes to the side.
Lock your fingers and maintain your hands behind your neck while pointing elbows upwards. Now flex your quads, biceps, chest and abs to give a nice and strong look.
4. Front Lat Spread
Stand with your feet close together, one foot in front of the other. Position the inside of your back foot toward the heel of your leading foot. Bend your elbows at 90 degrees with palms down and anchor your thumbs behind your waist on top of your hips, fists clenched. Spread your lats by pulling your shoulder blades away from your spine while pushing your fists against your sides, keeping your shoulders down.
5. Side Chest
Side chest pose has three variations. We'll talk about the variant used most frequently. Stand with your best side from the chest perspective towards the judges. Keep your back leg straight with a very slight bend and your front leg about 5 inches away from it and towards the judges
Lift the heels of the front foot and make a rough 30 degree angle at the knees. Flex your chest and leg muscles. Bend your front arm at a right angle with palms facing up and hold it with your back hand with palms facing down while moving the back arm across the abs.
6. Back Lat Spread
Stand erect with feet shoulder width apart with toes slightly bend towards the sides. Put one a half step backwards from the other. Face the judges with your back. Lift the back heel by slightly bending your knee.
With palms down and fists at the sides bend your elbows forming a right angle with thumbs anchored to your hips and expand your back as much as possible. Pull elbows forward by spreading shoulder blades to support back expansion.
7. Side Triceps
This pose also requires you to show one side to the judges, choose the best one for the triceps. Keep 5 inch distance between toes. Lift your back heels thereby making a rough 30 degree on the back knee while keeping the front leg almost straight.
Extend your front arm towards the side and move it towards your back. Use the back arm to support the front arm by slightly holding the front wrist. Front palm should be held against your side while the back palm faces the floor. Flex your triceps, shoulders, abs and legs.
The bodybuilding poses mentioned are mandatory for competitions. Your evaluations depend upon how you make them and therefore mastering them is a must for professional bodybuilders.
These poses are also a good way to examine your muscles and determine whether the hard work at gym is paying off well. Let us know your thoughts after trying them out.
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