Mandatory Poses

Bodybuilding poses are essential for showcasing muscle definition, symmetry, and overall physique, with both mandatory and optional poses used in competitions. Below are the eight mandatory poses for men's bodybuilding classes. 

1. Front Double Biceps – Stand with feet shoulder-width apart, raise arms to flex biceps, and flare lats to display the X-frame, highlighting arms, chest, abs, and thighs.
2. Front Lat Spread – Feet shoulder-width apart, hands on hips, flaring lats while keeping abs relaxed to emphasize back width and torso taper.
3. Side Chest – Turn to the side, flex chest and biceps, and contract legs to showcase chest, arms, and quads.
4. Side Triceps – Extend one arm down while flexing triceps and chest, highlighting arm definition and obliques.
5. Rear Double Biceps – Back facing judges, flex biceps and spread lats to display back, shoulders, and arms.
6. Rear Lat Spread – Similar to rear double biceps but focuses on back width and symmetry.
7. Abdominal and Thigh – Flex abs and quadriceps while keeping posture tight to show core and leg definition.
8. Most Muscular – A powerful pose that emphasizes overall muscle mass, often with hands clasped or fists on hips.

To find out more about posing and what the judges will be looking for, click here.