As well as highlighting the triceps, the bodybuilding side triceps pose showcases the abs, shoulders, and legs.
In this video analysis (Quicktime, 1 MB; Googl Video, no download but some quality issues), I illustrate the side triceps pose, my favorite of the seven mandatory poses. This pose, as with the others, shows off so much and is fun to do!
As you can see from the video I begin to enter this pose by first setting my feet. As I turn my left side toward the judges I keep my left leg bent and my right leg (back leg) straight. By placing only the ball of my left foot on the floor I am able to keep my heel off the floor. This allows me to flex my calf completely and also shows the hamstring.
I can now begin the upper body portion of the pose by sweping my left arm in a circular motion. I begin by moving my arm forward, then overhead and finally behind me so my arm is behind my torso. I grasp my left wrist with my right hand and pull down into the pose. To increase the contraction of the tricep I push my left arm back while holding it into place with my right arm. This maintains the isometric contraction of the triceps and also shows the striations of the shoulder. The final step in the pose is to exhale thoroughly. This will draw the abs in and show the definition of the obliques.
As explained above, this pose highlights not only the triceps but also the chest, shoulder abs, hamstrings and calf. When executed properly it can be a striking pose.
Additional Links
- For additional information read this article on the side triceps pose.
- General posing advice (and awe-inspiring photos of Arnold Schwarzenegger) can be found here.
