Bodybuilding Competitions
• Abdominal and Thigh
The competitor is now facing forward. His arms are tucked behind his head and one leg is placed farther forward than the other and flexed. The competitor is also flexing his abdominal muscles.
• Rear Double Bicep
The competitor is facing the rear of the stage away from the judges and audience. Arms are out to the sides and biceps are flexed. One leg is back and that calf is flexed. The back muscles are also flexed.
• Rear Lat Spread
The competitor is in the same basic position as the Back Double Biceps except the hands are attached at the waist and the elbows are pulled out and the lats are flared outward.
• Most Muscular – the classic “strong man” Bodybuilding pose
Typically, judges will call for the competitor’s favorite most muscular pose. At this point, they have the option to hit which ever of the most muscular poses they feel make them look the best.
If you want to come up with some poses of your own, by all means do so! You know your body best of all and if there are certain muscles you really want to show off – such as your glutes – definitely do it!
When you come up with a posing routine, you should practice so that you know it like the back of your hand. If you hear your music on the radio, you should be doing your routine in your head. Every chance you get, watch yourself going through the routine and maximizing your muscle tone so that you make an impressive performance.
Have someone take pictures or video of you and be highly critical of it. You can also have someone else look at it for you and tell you where you can improve and where you are strongest. While you are posing, breathe normally and focus on flexing of the muscles. You want to appear cut and ripped as much as possible.