Ever wondered what it takes to win in a bodybuilding competition? In this article, we’ll be examining the top 8 classic bodybuilding poses that are typically seen in bodybuilding competitions. Learn which poses you need to know in order to nail the competition!
The Front Lat Spread Pose
In a bodybuilding competition, the front lat spread is the first of eight necessary postures that contestants are required to do. It gives you the ability to exhibit chest thickness, shoulder breadth, front arm and forearm size, quadriceps mass and separation, and calf growth from the front. It also gives you the ability to display lat width from the front.
The Front Double Biceps Pose
The front double biceps posture is an excellent way to display your arm muscles, particularly the size and peak of your biceps. Additionally, this posture demonstrates the size of the forearms, the width of the front lats, the size of the quadriceps as well as its definition, and the musculature of the front calf.
The Side Chest Pose
The side chest position is one that may be used to demonstrate the size and thickness of your chest from either side. You have the choice to strike a pose either from the right or the left side of your body, depending on which side you choose to be the stronger of the two.
You should move your body a bit toward one side and then the other so that all of the judges receive a good view of your side chest position. This should be done regardless of the side you choose to start with. In addition to highlighting your chest, this stance draws attention to the size of your shoulders, arms, and forearms from the side.
It also highlights the separation between your thighs and the development of your calves, both of which are emphasized from the side.
The Rear Lat Spread Pose
The breadth of your lats from the back, the thickness of your trapezius muscles, the size of your arms from the back, the development and definition of your glutes, the size and separation of your hamstrings, and the rear calf musculature are all communicated through the rear lat spread.
The Double Biceps of the Back Pose
The rear double biceps position is a great way to showcase your arm size and separation from the back, in particular the bulk and peak of your biceps. The thickness and definition of your back muscles, including your trapezius, infraspinatus, teres major, latissimus dorsi, and erector spinae, are further highlighted by this stance. In addition, the back double biceps contribute to the growth and separation of the glutes and hamstrings, in addition to increasing the size of the rear calf.
The Side Triceps Pose
The side triceps posture allows you to showcase your triceps, specifically the lateral head of your triceps, from whichever side you choose. You should twist your body a bit toward one side and then the other to allow all of the judges to receive a good view of your side triceps stance.
This is important to do regardless of whatever side you choose to strike your pose from. It also demonstrates the size of the shoulders and chest, the growth of the forearms on the side, the separation of the thighs, and the development of the calves, all of which are viewed from the side.
The Abdominal and Thigh Stretch Pose
The abdominal and thigh position is one that demonstrates how well your abs, external intercostals, serratus anterior, and quadriceps have developed and defined.
Additionally, it reveals the thickness of your chest, the size of your front arm and forearm, the breadth of your lats from the front, and the size of your calf, once again from the front. A number of distinct iterations of this stance are frequently performed by competitors. The athletes in the event place both hands on top of their heads and then flex their abdominal muscles while looking forward. This is the traditional abdominal and thigh stance.
In the alternative variation of this posture, contestants either hold both hands over their heads or only one hand over their heads, and then flex their abs from each side, or only one side, respectively, in order to display their oblique and intercostal muscle and definition more effectively.
The Most Muscular Pose
The last posture of the eight required ones that you have to do in order to compete in a bodybuilding competition is the one that shows the greatest muscle. The front view of you in this stance highlights your total muscularity, including the bulk and definition of your upper trapezius, shoulders, chest, arms, forearms, abs, quads, and calves.
By bringing your arms and hands together across your belly, you may do a modified version of the most muscular exercise known as the crab. Alternately, you may execute a variant of the move by putting one arm over your stomach while keeping the other hand by your side.
So there you have it, the classic bodybuilding poses used in competitions. Learning these bodybuilding poses and practicing them regularly will help you become a better bodybuilder and give you an edge in bodybuilding competitions.
Remember to focus on your form and practice often so that you can execute these poses perfectly on competition day. Good luck!