Are you an enthusiastic bodybuilder or have you recently taken an interest in the grace of this sport? If so, understanding both compulsory and voluntary bodybuilding poses is essential. In this article, we’ll provide insights into the top 10 bodybuilding poses and offer a straightforward tutorial on how to execute them.
Immaculate posing is a pivotal talent among elite bodybuilders globally. Alongside size, proportion, and symmetry, posing is equally vital for assessing a bodybuilding contest. These 10 bodybuilding poses are among the most esteemed and widely practiced.
Top 10 Bodybuilding Poses:
Bodybuilding includes two categories of poses: Mandatory and Optional. When a bodybuilder is on stage, they must execute the eight mandatory poses. They can supplement these with optional ones to accentuate their muscular features or conceal any imperfections.
An effective posing routine is indispensable for any bodybuilder, as it enables them to present each part of their body with optimal contraction. As the renowned Kai Greene expressed, “Bodybuilding is an art. Your body is the canvas, weights are your brush, and nutrition is your paint. We all possess the ability to transform a self-portrait into a masterpiece.”
Posing is how you exhibit your masterpiece after investing months or years of dedicated effort. So, here are the top 10 bodybuilding poses that will help you display your art in the most captivating manner.
Note:An asterisk (*) signifies a mandatory pose that competitors must perform to present their full physique effectively to the judges.
1. Quarter Turns:
Bodybuilders typically start their presentation with Quarter Turns to the left, right, back, and front, showcasing their physique from various viewpoints for the judges and audience. Though not exactly a single pose, they act as a precursor to the subsequent positions wherein a contestant reveals their muscles.
The Quarter Turns comprise a sequence of four poses:
- Front Relaxed Pose
- Rear Relaxed Pose
- Left Side Pose
- Right Side Pose
These poses are performed as soon as the spotlight is on the bodybuilder. Even though it is not a mandatory pose, Quarter Turns are fundamental in any bodybuilding competition.
Inspired By: Danny Padilla
2. Front Double Biceps*:
The Front Double Biceps is the initial compulsory bodybuilding pose. In this stance, the bodybuilder stands with feet apart at shoulder width and then elevates their arms to flex the biceps. This allows the judges to assess the full front musculature from top to bottom.
During this pose, your X-Frame (broad shoulders and sweeping quads) becomes completely visible. The elbows should remain high, and the lats need to be flared out and forward to create the prominent “X” shape. When done correctly, this pose also showcases the arms, abs, and thighs of the bodybuilder.
The contestant also lifts the chest slightly upward and outward before spreading the lats to make the torso appear like a cobra ready to strike with its hood flared.
Inspired By: Brian Buchanan and Cory Everson
3. Rear Double Biceps*:
The Rear Double Biceps, also referred to as the Back Double Biceps pose, is the subsequent mandatory position. To execute this pose, you must flex both the biceps and back muscles with your arms extended to the sides. The shoulder blades should remain open rather than pinched together to enhance the width of your lats.
Additionally, slightly arch your torso backward toward the judges and audience, and always keep your elbows a bit higher than your shoulders to emphasize the V-taper. You can position one foot backward on the ball of the foot to flex the calf and also contract the Hamstrings and glutes to show clear muscle separation and definition.
However, if executed incorrectly, you might appear narrower and less defined by squeezing the shoulder blades together. It’s one of the most critical poses for gaining points on back musculature.
Inspired By: Ronnie Coleman and Lenda Murray
4. Front Lat Spread*:
The Front Lat Spread emphasizes your back width, shoulder width, and overall torso taper. To assume this pose, stand with feet shoulder-width apart, flex your thighs, and angle your toes. Then, place your hands on your hips with palms facing down and flare your lats outward.
Relax your abdominal muscles and lean slightly backward to open your back, creating the illusion of a broader shoulder girdle and a slimmer waist. Typically, this pose is not compulsory in women’s competitions.
Inspired By: Lee Haney and Dorian Yates
5. Rear Lat Spread*:
The Rear Lat Spread is nearly identical to the Front Lat Spread, except the bodybuilder is facing away from the judges, exhibiting the back musculature instead of the front. You need to execute the same actions as in the Front Lat Spread but with your back toward the judges.
Another significant difference is that you must round the spine…
Shift your body slightly backward to better showcase the size from the rear, rather than pushing your chest up and forward.
This bodybuilding stance accentuates the width and thickness of the back, along with the full shape and taper of a competitor’s torso. Additionally, it highlights triceps, hamstrings, and calf gains from the rear.
Inspired By: Franco Columbu
6. Side Chest*:
The Side Chest pose enables you to emphasize your chest, substantial arms, full hamstring, and quad muscles from a side angle. It’s initially executed on the right side, followed by the left. Begin by planting your right foot with both knees slightly bent, bringing the legs together while flexing your hamstrings and quads.
Next, point the foot facing the audience slightly upward to flex the calves. Then, turn to one side, point your downstage foot to stress the calf, and grasp the wrist of the arm facing the judges. Finally, elevate and project your chest to flex the biceps of the downstage arm. Repeat this pose on the other side afterward.
This pose allows judges to examine a competitor’s thickness as it presents the entire mass simultaneously. Bodybuilders often utilize this pose to accentuate the details along the sides of their waist as well.
Inspired By: Arnold Schwarzenegger
7. Side Triceps*:
Similar to the Side Chest pose, the Side Triceps emphasizes the triceps muscle. To execute it, maintain the leg posture from the previous pose and then extend your downstage arm. Place the opposite arm behind your back, holding the wrist of your downstage arm.
Finally, flex your triceps by pressing your arm against your torso to make it appear larger while contracting the muscles on the side of your torso to highlight waist and oblique definitions. Keep your abs tight and controlled as your arms will not cover them.
This pose is ideal for larger bodybuilders as it enables them to showcase their mass, symmetry, lines, and definition simultaneously.
Inspired By: Bob Paris and Alina Popa
8. Abdominal and Thighs*:
The Abdominal and Thighs pose (also known as Abs & Thighs) effectively emphasizes the bodybuilder’s V-taper and allows judges to assess conditioning. To perform this pose, stand straight facing the audience with your legs and calves flexed. Then, lift your arms, clasp your hands, and place them behind your head.
Extend and flex the quads on one leg while fully contracting your abs to reveal the six-pack muscles. Experienced contestants might also contract the pecs to add more definition. This pose showcases your defined core and thighs.
Inspired By: Berry DeMey
9. Most Muscular*:
The Most Muscular pose is the ultimate required pose and grants the opportunity to display your entire musculature. To execute it, stand straight with all muscles flexed, bringing your arms together to form twin arcs. Ensure your chest and biceps are fully contracted.
You can also keep your chest slightly lifted and shoulders broad to enhance posture. Many competitors use this pose to exhibit their veins, traps, and neck muscles. Since it is not universally recognized by all major organizations, contestants can perform it as they see fit.
Inspired By: Lou Ferrigno and Shawn Ray
10. Vacuum Pose:
The Vacuum Pose is a variation of the Abs & Thighs pose where the bodybuilder evacuates all air from their diaphragm, sucking in the abdominal wall to create a hollow stomach and showcase a range of muscles. This pose is mandatory only for Classic Physique division competitors.
This stance allows you to display your lats, serratus, and hip flexors while highlighting a degree of body control that is challenging to achieve. It was highly popular in the 1970s and 80s when competitors prioritized enhancing their shoulder-to-waist ratio.
Inspired By: Frank Zane
Bonus Poses:
Below are a few additional bodybuilding poses you might observe during a competition:
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Moon Pose: Made famous by legends such as Tom Platz, the Moon Pose (also known as the Hamstrings Moon Pose) highlights your legs on stage. Nonetheless, it’s forbidden by many organizations due to its indecent or suggestive nature.
Quad Stomp: The Quad Stomp pose stands out as one of the most renowned bodybuilding poses, symbolizing Jay Cutler’s comeback after his 2008 loss and his triumphant title reclaim the next year using this pose.
The Christmas Tree: This pose is a variant of the Rear Lat Spread that requires you to flex your lats to emphasize the lower back, involving more hip action rather than chest action.
The Kneel: In this pose, the athlete leans sideways to present the majority of their muscle groups.
Perseus Pose: This artistic bodybuilding pose, popularized by greats such as Mike Mentzer, showcases impressive aesthetics.
Final Take:
These are the top 10 bodybuilding poses that everyone should be aware of. Whether you’re an emerging bodybuilder, a new enthusiast of the sport, or simply curious to learn, the details provided here are beneficial. Below is a quick overview of the above-listed poses for those interested in just the names:
- Quarter Turns
- Front Double Biceps
- Rear Double Biceps
- Front Lat Spread
- Rear Lat Spread
- Side Chest
- Side Triceps
- Abdominal and Thighs
- Most Muscular
- Vacuum Pose
Bonus Poses:
- Moon Pose
- Quad Stomp
- The Christmas Tree
- The Kneel
- Perseus Pose
That concludes this post. Should you have any questions or uncertainties, please visit the comments section.
Frequently Asked Questions:
Here are the most common questions regarding bodybuilding poses:
What are the eight mandatory bodybuilding poses?:
The eight essential bodybuilding poses are Front Double Biceps, Rear Double Biceps, Front Lat Spread, Rear Lat Spread, Side Chest, Side Triceps, Abdominal and Thighs, and Most Muscular. These poses are featured in almost every bodybuilding competition.
What is the best bodybuilding pose for beginners?:
The Front Double Biceps pose is frequently recommended for beginners as it is straightforward to execute and highlights your entire front musculature simultaneously. Judges can evaluate you from head to toe, including your X-Frame. Ensure all your muscles are flexed while performing it.
What is the hardest bodybuilding pose?:
The Vacuum Pose, a variation of the Abs & Thighs pose, is considered among the most challenging bodybuilding poses. It demands contestants to create a hollow stomach effect, requiring exceptional body control. This is why it is compulsory only in Classic Physique competitions.
What is the prohibited bodybuilding pose?:
The notorious Hamstrings Moon Pose is banned by the National Physique Committee (NPC), the IFBB Pro League, and several other bodybuilding organizations due to its inappropriate or offensive nature. Bodybuilding icons like Tom Platz brought the Moon Pose into the spotlight with their remarkable legs.