Men's Bodybuilding Posing Coach

The bodybuilding mandatory poses

These are the mandatory poses for men's bodybuilding. Each one has small details that change how big and balanced you look:

• Front double biceps: elbows up, lats out, waist pulled in, quads flexed.
• Front lat spread: hands at the waist, push the lats wide first, then flex the chest and legs.
• Side chest: pick your better side, sink the hips and keep the near leg flexed.
• Back double biceps: spread the back, show one calf and keep the elbows high.
• Back lat spread: open the lats slowly and show the width from behind.
• Side triceps: lock the arm and push the triceps toward the judges.
• Abdominals and thigh: hands behind the head, exhale, crunch the abs and flex one leg.
• Most muscular: choose the version that suits your shape and hold it with control.

Quarter turns, transitions and your routine

• Quarter turns: front, side, back, side. Stay tight and in control so the judges can compare your shape.
• Transitions: move from pose to pose without resetting your feet or losing the waist.
• Routine: we build it around your best poses and time it to your music so it looks strong from start to finish.

Bodybuilding posing mistakes we fix first

• Holding the breath until the face turns red.
• Flexing everything at once instead of building into each pose.
• Forgetting the calves on back poses.
• Sloppy feet that throw off the whole pose.
• A routine with too many poses and no control.

Looking for a bodybuilding posing coach near me?

Sheronica coaches in person at Lift 365 Downtown Orlando in Orlando, Florida, and runs virtual sessions for athletes anywhere in the world. Every session is one on one, so the full hour goes to your poses.

Looking for a full bodybuilding prep coach?

Posing is what we coach here. For training, nutrition and peak week, our sister team runs full contest prep at theprofitprep.com.