A Complete Guide of Mandatory Bodybuilding Poses That Are Common in Pro Bodybuilding

When we think of bodybuilding, the first image that comes to mind is often the shredded and gigantic physique of professional bodybuilders. Undoubtedly, a sculpted body is a mandatory aspect of excelling in this field. However, it’s common for people to imitate the poses of their favorite athletes. If you have ever dreamed of standing on a bodybuilding stage, flexing your muscles, and showcasing your hard work, you will need more than just muscle mass.

In addition to a massive muscular physique, posing is an essential skill that can either make or break your performance on the competitive stage. That being said what are some of the most fundamental bodybuilding poses that every amateur and pro bodybuilder should know about?

Front Double Biceps Pose

Let’s begin with a classic- the front double biceps pose. Stand with feet shoulder-width apart, toes pointing outwards, forming an X shape with your body. Lift your elbows slightly higher than your shoulders to flaunt your lats. Some flex their abs to raise the chest, while others prefer a tight ab flex for a defined midsection.

While talking about a classic pose, here’s a classic bodybuilder Arnold Schwarzenegger flaunting his biceps.

Back Double biceps pose

The reverse of the front pose, the back double biceps pose focuses on your posterior chain. One foot slightly behind, toes on the ground, showcasing calves and hamstrings. Turn your feet outward to flare the quadriceps. Aim for the X shape to emphasize your back muscles.

Front Lat Spread Pose

This pose highlights your latissimus muscles with the front lat spread. Stand with feet shoulder-width apart and toes pointing out. Extend your arms at a 90-degree angle, hook your thumbs around your back, and bring your elbows forward, emphasizing your lat width and waist taper.

Rear Lat Spread Pose

Turn around for the rear lat spread. Face the audience, squeeze your shoulder blades together, and move your elbows toward your body while keeping your fists at your sides. Judges assess the thickness, and width of your back and the taper of your torso.

Side Chest Pose

Show off your pectoralis muscles, shoulders, obliques, serratus anterior, and glutes with the side chest pose. Stand sideways with bent knees, resting the foot closest to the audience on the ball. Pull back the wrist of the arm facing the audience, puff out your chest, and display your muscular definition.

Side Triceps Pose

Emphasize the lateral triceps muscle, chest, shoulders, calves, forearms, and thigh separation with the side triceps pose. Stand with one foot on the ball, interlock your hands behind your back, and slightly arch your lower back while exhaling deeply to showcase your abs.

Vacuum Pose

Made famous by legends like Arnold Schwarzenegger and Frank Zane, the vacuum pose showcases a V taper. Stand straight, feet shoulder-width apart, exhale completely, and suck in your stomach, expanding the rib cage. Practice with exercises like rollouts and planks to master this challenging pose.

Most Muscular Pose

For athletes in the Men’s Open Division, the most muscular pose displays maximum muscle mass. Variations include placing hands on the waistline or crossing one hand over the stomach. Contract multiple muscle groups simultaneously, revealing arms, chest, trapezius, abs, quadriceps, calves, and forearms.

Fun fact: this is one of Ronnie Coleman‘s favorite poses. He recently revealed who inspired him to attempt this pose. Coleman admitted that he had taken up the pose from Shawn Ray.

Abdominal and Thigh Pose

This pose highlights the serratus anterior, quads, chest thickness, abs, and front arm size. Stand with one foot slightly in front, toes pointing out, contract your leg muscles, and raise your arms above your head to create a V shape.

Quarter Turns

Although not exactly a pose, quarter turns are crucial. Competitors open their stage presence with these turns, allowing judges and the audience to see their physique from different angles, setting the stage for the rest of the competition.

Quad Stomp

In 2009, Jay Cutler popularized the quad stomp, a pose that’s not required but can steal the show. It highlights impressive thigh muscles and became Cutler’s signature move. This pose played a crucial role in his comeback at the 2009 Olympia, securing his third win on the prestigious stage.

READ MORE: Fitness Icon Matt Morsia Gets Posing Lessons From Kendall Jenner’s Lookalike Bodybuilder

Mastering bodybuilding poses is as essential as building muscles and following a strict diet. Whether you’re an aspiring amateur or a pro, practicing these poses diligently can be the key to success on the stage. So, flex those muscles perfectly with your poses, and let your hard work shine under the spotlight.

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