Table of Contents
Introduction
The difference between winning a bodybuilding competition and losing may be as a result of one’s posing ability in a closely contested battle.
Nothing turns off the judges like a person with a fabulous physique being unable to showcase it fully due to inferior posing skills.
The judges critique what they see when you are on stage. If your posing skills are not on point, you might end up failing to show crucial aspects of a particular muscle group, and they may end up ruling in favor of your fellow contestant who can convey a winning attitude and physique.
For you to perfect your poses, you must practice, practice, practice. You should at least begin practicing around five months before the actual contest date to perfect your moves.
First, practice in front of the mirror, and once you’ve perfected the art, feel free to gather a few friends to help assess your skills before the competition day.
Whether you’re new to bodybuilding, or have been in the game for a while, we’ve compiled a list of bodybuilding poses that you may just want to know!
1.Front Lat Spread
The front lat spread bodybuilding pose allows you to showcase your chest thickness, quadriceps mass, front lat width, front calf development, forearm size, and front arm.
For you to do the front lat spread effectively, you must ensure that your toes and heels are at a 45-degree angle. This will highlight the outer thigh sweep.
To flare out the lats and make them discernable from the front, you must ensure that your hands are on your waist to decrease its width. Ensure that your shoulders are up and flexed too.
2.Front Double Biceps
This pose is designed to majorly highlight your arm musculature, particularly the size of your biceps. It also shows off the anterior calf musculature, quadriceps size, front lat width as well as your forearm size.
To convey the lat width and the size of your biceps, it’s vital to make sure that your elbows are highly lifted above your shoulders. This ensures that more emphasis is put on your lat development.
Your arms should also be placed slightly backward to showcase the boundary between your triceps and biceps. To enhance the quads, slightly bend your legs around the knee area.
3.Rare Double Biceps
The rare double biceps pose highlights your arm size as well as your rare separation. It shows off the definition and thickness of your back muscles, including your latissimus, teres major, erector spinae, infraspinatus, and your trapezius.
With this pose, extend your leg behind and keep them angled out to create an illusion of perfect lower body width. Flex your hamstrings and calves if you want to get a full effect.
When doing the double front biceps, ensure that your shoulders are below the elbow then spread the lats. Keep your backside tightened and tucked in.
Keeping your thumbs tucked in plays a significant role in making the poses look professional for both the back and front biceps.
4.Side Triceps
Side triceps pose shows off your triceps, particularly the head of your lateral triceps. You can pose on whichever side you prefer, provided you give the judges a good view of your triceps.
This pose also displays the chest and shoulder size, thigh separation, calf development, and side forearm development.
This pose requires you to stand to the side, then press the calve and your front thigh hard on your rare leg. However, you should ensure that your abs are pulled in and tight.
The arm being displayed should be straight, and the opposite arm should grasp its wrist to ensure its in place. For you to create a thickness illusion, press your arm against the torso.
5.Side Chest
The side chest pose can be done either from your left or the right, depending on which side you perceive appropriate. This pose is aimed at showcasing the thickness and size of your chest from either side.
The positioning of your leg should be similar to that of the side triceps when doing this pose. Breathe in, then lift your torso up and out. Bend arm to heighten your bicep. Lifting your rare shoulder should be avoided since it alters your shoulder thickness.
Ensure that you keep your rare shoulder down and have your arm slightly across to enhance the grooves based on the opposite pectoral.
6.Front Thigh and Abdominal
This pose emphasizes the ad, thigh development, and the lat width.
Start by putting out one leg, then flex your calve and thigh. Bring your shoulders down immediately after putting your hands behind your neck.
Keep your elbows back and up as you flare lats. Crunch down on the abdominal walls, serratus anterior, obliques, and frontal ribcage after inhaling, then exhale.
7.Most Muscular
The final pose that the judges may require you to do is the most muscular in a bodybuilding contest. Just as the name suggests, this pose shows off a lot of muscles!
This pose is designed to display your front muscularity, including the definition and mass of the upper trapezius, chest, arm, abs, calves, quadriceps, and shoulders.
The most muscular pose involves contracting the shoulders, chest, and biceps while crunching your arms. You should also try, as much as possible, to flex your calves and thighs.
There are numerous ways to ace this pose. You can choose to perform its crab version by bringing your hands and arms together transversely on your abdomen.
You can also opt to place one hand on the side and across the belly as you showcase your masculinity in all these areas.
Conclusion
Having a great collection of poses is as important as having an excellent physique for you to present yourself uniquely.
The way your poses look appear on stage is the ultimate determinant as to whether you’ll win the competition or lose it.
If you intend to strive for excellent poses, you must practice a lot from time to time before the competition.
In addition, personalizing your poses in your own unique way can also play a significant role in winning a contest. Remember, the judges’ award marks based on what they see on stage.
