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Bodybuilding is as much about posing as it is about building muscle. A bodybuilder can have the biggest biceps or the most chiselled abs, but if they can't pose properly, all their hard work in the gym will be for nothing. One of the most important poses for a bodybuilder to master is the side chest pose, which showcases the chest muscles and overall upper body development. This pose requires a lot of practice and a well-balanced physique. It is also important to eat a healthy diet and stay hydrated to maintain muscle mass and promote recovery. In this article, we will break down the steps to perform the side chest pose and provide tips on how to make your chest muscles pop!
How to Pose Chest Muscles
| Characteristics | Values |
|---|---|
| Pose | Side Chest Pose |
| Target Muscles | Chest muscles, especially pectoralis major and minor |
| Other Engaged Muscles | Anterior deltoids, triceps, shoulder, forearm, thigh, calf |
| Purpose | Show off chest size and thickness, upper body development, muscle symmetry |
| Stance | Feet shoulder-width apart, one foot slightly forward, the other back |
| Arm Position | Lift the arm closest to the audience, bend at a 90-degree angle, bring the other arm across the body and clasp hands behind the bent elbow |
| Head Position | Tilt head slightly towards the side of the extended arm |
| Additional Tips | Straighten back leg, bend front leg, expand rib cage, flex and squeeze arm into side of body and lats, elevate and tense chest |
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What You'll Learn
Side chest pose
The side chest pose is a classic bodybuilding pose that showcases the chest muscles and overall upper body development. It is one of eight mandatory poses in a bodybuilding competition and requires a well-balanced physique. To perform the side chest pose correctly, follow these steps:
Start by standing with one foot slightly forward and the other foot slightly back to create a stable stance. You can also stand on your toes to further emphasise your calf muscles. Balance is key here, so ensure your feet are shoulder-width apart. Next, keep your back straight and square your shoulders towards the judges or audience.
Place the hand closest to the audience on your hip, with your fingers pointing towards your back. Lift the arm closest to the audience and bend it at a 90-degree angle to emphasise the chest muscles. Bring your other arm across your body and clasp your hand behind the bent elbow, helping to tighten the chest muscles. Alternatively, you can grab your wrist, pull your arm back, and flex and squeeze the arm into the side of your body and lats.
Extend the opposite arm across your chest, with your palm facing down and fingers pointing towards the audience. Flex your chest muscles and push them forward, emphasising their size and definition. You can also push your chest forward and elevate your rib cage to further highlight your muscle definition. Finally, tilt your head slightly towards the side of the extended arm.
Hold the pose for a few seconds, relax, and repeat as necessary to perfect your form.
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Front double biceps pose
The front double biceps pose is a classic, essential bodybuilding pose that is often the first pose that comes to mind when one thinks of a bodybuilder. It is a vital pose in any bodybuilding competition, as it is a great way to show off your muscular arms and front delts. This pose targets the biceps, front delts, and all of the bodybuilder's upper body muscles on their front physique. It is also a pose that can be used to highlight the shoulders, chest, and overall upper body symmetry.
To perform the front double biceps pose, start by standing with your feet shoulder-width apart and your back straight. Pull your lats out and raise your arms over your head, pulling your elbows back to open your upper torso. At the same time, tighten your fists and curl them inward, and lower your elbows until your arms are just above parallel to the ground. Flex your biceps, bringing your fists towards your shoulders, and squeeze your biceps as hard as you can, creating a peak contraction.
There are two schools of thought when it comes to the positioning of the abs and sternum in this pose. One is with the sternum lifted and abs stretched, preferably into a vacuum or close to it. The other is the opposite, with the sternum crunched down and abs flexed. The choice between these two methods depends on several factors, including personal preference and how the pose looks on your body.
Finally, hold the pose for a few seconds to showcase your muscle definition, allowing the judges or audience to appreciate your physique. Then, relax and return to a neutral standing position. Repeat as necessary to perfect your form. As with all poses, there is always room for a little personal flair, but it is important to exercise restraint and ensure that the standard pose is presented as closely as possible.
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Rear double biceps pose
The rear double biceps pose is a powerful and dynamic bodybuilding pose that showcases the biceps, triceps, and back muscles. It is a challenging pose that requires significant strength and coordination to properly flex multiple muscle groups while maintaining form and symmetry. This pose is crucial for exhibiting your upper body muscle development, particularly the definition of your arms and back.
To execute the rear double biceps pose, begin by standing with your feet shoulder-width apart, ensuring your back is straight and facing the audience. Keep your arms relaxed by your sides. To enhance the visual impact, you may choose to remain on both feet, or you can place one foot behind you to spike the chosen calf muscle. This decision can be based on the judges' preference or your chosen calf muscle.
Next, flex your biceps by raising your arms towards your shoulders, keeping your elbows flared outward. Pull down slightly with your elbows as you contract your biceps, along with the muscles of your upper and middle back. This action will help to highlight the thickness and structure of your back muscles, such as the trapezius, teres major, erector spinae, and latissimus dorsi.
Finally, remember to turn your head to elongate and highlight one trapezius muscle, creating a visually appealing asymmetry. You can turn your head to either side, whichever you prefer. Hold this pose for a few seconds, relax, and repeat as needed to perfect your form.
The rear double biceps pose is a critical component of bodybuilding competitions, as it showcases half of the body, from head to toe. Mastering this pose and understanding the nuances of posing can significantly impact your performance in competitions.
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Rear lat spread pose
The rear lat spread pose is an essential pose in bodybuilding competitions. It is the reverse of the front lat spread. This pose emphasises the width, thickness and separation of the muscles in the athlete's back, particularly the latissimus dorsi (lats), rhomboids, trapezius, and teres major muscles. It is a powerful pose that showcases the muscle definition and symmetry of the back.
To perform the rear lat spread pose, start by standing with your back to the audience and your feet shoulder-width apart. You can either keep your legs together or put one foot a stride back, with your toes angled slightly to the sides. Firmly plant your feet on the floor or raise your heels while slightly bending your knees. With your thumbs on your hips, open your back by pulling your elbows forward and stretching your shoulder blades apart. Imagine trying to touch your elbows together in front of your body.
Simultaneously, push your chest forward and round it slightly to create an ultra-wide 'cobra-hood' look. Flex your chest muscles and contract your lats by pulling your shoulder blades down and back. Arch your upper back slightly to further emphasise the width of your back. Tense your legs to bring out the muscles of your thighs.
Hold the pose for a few seconds, allowing the judges to appreciate your muscle definition and overall physique. Remember to maintain proper form and pose while performing this pose to effectively showcase your back muscles. Practice and perfect your technique before performing on stage.
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Front lat spread pose
The front lat spread pose is a popular bodybuilding pose that emphasises the width and thickness of the latissimus dorsi muscles, commonly known as the lats. This pose is all about showcasing the latissimus group of muscles stretching from the lower back to the sides of your torso.
To perform the front lat spread pose, begin with your feet separated and stand with your legs together. Tense your thighs and calves by bending your knees. Bring your elbows forward to display your lats, with your thumbs on your hip bones. You can also place your hands high on your hips, with your fingers pointing towards your back. Lift your chest high and push it forward to highlight muscle definition. Widen your shoulders and flare your lats out as far as possible. Contract your chest muscles and hold the pose for a few seconds. Relax and return to a neutral standing position.
The front lat spread pose is often performed after the double bicep pose and is identifiable by the stance, with contestants standing arms akimbo. Judges will be looking for chest thickness, front arm and forearm size, calf development, shoulder width, and quadriceps mass and separation.
The front lat spread pose is an excellent way to showcase the width and thickness of your latissimus dorsi muscles. By following the steps outlined above, you can effectively execute this pose and highlight the muscular development of your backside.
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