The fourth video in the Posing Like a Pro series explores the two mandatory side poses, including the side chest and side triceps. They're part of the compulsory (or muscularity) round, in which there are seven poses in all.
Learn how to do these poses from both sides, and practice holding each for 30-60 seconds at a time.
Side Chest Pose
With your right shoulder facing the audience, start from the side quarter-turn position. Begin by tensing your legs first, and moving up your torso from there. The ball of your right foot should be pressed into the floor about midway up your left foot.
Turn your knee in so your hamstring is pressed against the back of your left thigh, to flare out your leg. Next, grab your right wrist with your left hand, then draw that left arm up and underneath your ribcage. Tense your arms, then tense your pectorals to bring out as much muscularity as possible.
Side Triceps Pose
With your left shoulder facing the audience, start from the side quarter-turn position (similar to the side chest pose). Begin by tensing your legs first, and move up your torso from there. The ball of your left foot should be pressed into the floor, about midway up your right foot.
Bring your left arm across your lower back, and place your hands behind your back, interlocking the first two fingers of each hand. Fully extend your left arm to bring out the triceps. Exhale completely, and crunch down on that side to bring out all the muscles from that side.