Again, not a training tip today, but I thought I would break down the intracies of my personal favourite compulsory pose…“Back Double Biceps”.
Men, in general, can usually get in great shape from the front, but what seems to sort out the pack is whether or not the hamstrings/glutes and lower back tie-ins are in condition and that combined with the upper back musculature ‘popping’!!
They say the show is won from the back, so obviously one needs to (a) be lean enough in this area and (b) be able to present it to the audience and judges in the optimal way that suits your physique.
Here are 7 pointers that may help you…
1. Start from the ground and work your way up.
I like to begin by placing my back leg in position so as to show off the glute/hamstring tie-ins as well as that calf. My legs are quite long so I place my back leg directly behind my back, put the ball of my foot firmly on the floor, ‘screw’ the back leg down into the stage whilst simultaneously flexing the upper hamstring and glute of the trailing leg. Leaning back onto the flexed trailing calf will also help keep the glute and hamstring looking tight.
2. The other option with your back leg, if it is shorter and well developed, is to place it more to the side whilst turning the knee out at about 45 degrees. This then enables you to tense and flex the entire length of the hamstring, sit back on a flexed (and hopefully striated) glute whilst showing off a bit of outer thigh sweep as well.
3. Now for the upper back.
A good way to hit this part perfectly is to place your outstretched arms, with forefingers touching and palms face down, directly in front of you parallel to the floor.
Next, rotate your arms back in opposite directions, out to the sides, palms still face down, into a ‘crucifix’ position with arms still parallel to the ground. This now not only looks spectacular with all the upper back musculature bunched together creating a really gnarly 3D appearance, it also places you in a square and balanced position so as to then flex the biceps.
4. From this so called crucifix position now reel in your wrists with thumbs tucked into your fists.
Make sure you now spread the scapulae from its previously bunched together state whilst flexing your biceps. The transition from the crucifix pose to the back double biceps pose when done correctly really does look impressive.
Importantly, your fists should line up with the top of your head. If they drop lower than this there is then the risk of your upper back being still bunched together and looking too narrow.
5. You’re almost finished now!
Finally tweak your elbows slightly towards the back drop whilst simultaneously flexing down on your lats. Try to keep everything else stationary whilst doing this, which again includes maintaining the horizontal line with your fists and the top of your head.
6. Lean back slightly towards towards the judging table, but not too much, as you don’t want any crinkles or wrinkles emanating from the lower back or bottom of the glutes.
7. And with all of the aforementioned, don’t forget the golden rule of NOT LOOKING DOWN!!!
Back double biceps is a sensational pose if you can get it to pop, so hopefully some of these tips may enable you to do just that the next time you’re on stage!
Bodychisel by Craig. 