Bodybuilding Mandatory Poses: What Each One Shows and How to Hit It

The bodybuilding mandatory poses in most federations are front double biceps, front lat spread, side chest, back double biceps, back lat spread, side triceps, and abdominals and thigh. Some federations and divisions add the most muscular pose. Classic Physique uses a shorter list plus a favorite classic pose, and Men's Physique, Bikini, Wellness and Figure use stances and quarter turns instead.

Each pose exists to show a specific set of muscles, so judges can compare athletes side by side under the same conditions. Exact poses and the order they're called in vary by federation and change over time. Check the current rulebook for your show.

Front double biceps

Usually the first pose called. Arms up, elbows at or slightly above shoulder height, fists curled. Judges look at the arms, but also at the whole front: shoulder width, chest, abs, waist and quads. Most athletes lose points here by forgetting the legs.

Tips: flare your lats slightly so the waist looks smaller, keep your stomach tight without pushing it out, and flex the quads with one foot turned out a little. Your face stays calm.

Front lat spread

Hands on the waist, thumbs or fists pressing into the sides, and the lats pushed out to create width. This pose is all about the V shape: wide back, narrow waist. Think of spreading the shoulder blades apart rather than shrugging up, and don't let the chest cave in. Keep the legs flexed the same way as in the double biceps.

Side chest and side triceps

For side chest, stand side-on, bend the front arm at about 90 degrees, grab the wrist with the other hand and push the chest up and out. Judges see chest thickness, the biceps from the side, the shoulder, and the hamstrings and calf of the front leg. Bend the front knee and raise the heel to show the calf.

Side triceps flips the idea: the near arm stays straight and locked behind the body to show the triceps, while the chest is still lifted and the legs stay flexed. Many athletes choose their better side for both poses, which most rulebooks allow.

Back double biceps and back lat spread

These are where shows are often won. Back double biceps shows the whole rear view: traps, rear delts, lats, the detail in the lower back, glutes, hamstrings and calves. Step one foot back, flex that calf, and squeeze the shoulder blades together before spreading them as the arms come up.

Back lat spread shows width. Start with the elbows forward and the lats closed, then open slowly. Good width depends on actual lat size, so if your back is lagging, start with our list of back exercises for width months before you need to pose.

• Practice in front of two mirrors or film from behind; you can't see your back otherwise.
• Hold each back pose for 10-20 seconds to build stamina.
• Keep your calves flexed the whole time; judges notice soft calves.

Abdominals and thigh, and most muscular

For abs and thigh, put your hands behind your head, extend one leg forward and flex the quad, then crunch the abs down without hunching your shoulders. Exhale fully before you flex. This pose is unforgiving: it shows if your midsection and quads are really in shape.

Most muscular, where it's used, is a crab, hands-on-hips or other variation that shows traps, shoulders, chest and arms all at once. In Classic Physique it's usually not allowed, which is why classic athletes build a favorite pose around a vacuum or a twisting shot.

Common posing mistakes

Most posing errors come from focusing on one body part and forgetting the rest. Judges see the whole body in every pose, from the face down to the calves.

• Soft legs: quads and calves relax while the upper body flexes.
• Pushed-out stomach: flexing too hard makes the waist look thick, especially in front poses.
• Shrugged shoulders: traps rise and hide the shoulder width in lat spreads.
• Strained face: a grimace distracts from the physique. Practice a calm, confident look.
• Rushing: hitting a pose and leaving it at once. Settle in, adjust, then hold.

How to practice posing

Start posing at least 12 to 16 weeks out, three to five times a week. Begin with 15 minutes and work up to running all the poses in order with no break. Posing is tiring, and your body will cramp if you only practice in the last week.

Film every session and compare clips week to week. Better still, book a few sessions with a posing coach who has worked with your division. And know that the look on stage depends a lot on the final days before the show, which we cover in peak week explained. If you're still picking a class, our guide to bodybuilding divisions explained lists which classes use which poses.

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