Master the art of posing and elevate your bodybuilding game.

Whether you’re a beginner or an experienced competitor, The Pro Fit Posing will teach you the essential techniques to showcase your physique with confidence. With our in-person and online coaching options, you can perfect your posing from anywhere in the world. Start stealing the show and reaching new heights in your division today.


Don't let all your hard work go unnoticed - learn to pose like a pro and make a lasting impression in your division.

woman bodybuilding pose

Stand out on stage with flawless posing.

Your physique might be impressive, but it’s the posing that will make you a champion. Master your mandatory bodybuilding poses by working with a skilled bodybuilding posing coach. Learn the art of showcasing your hard work and dedication on stage and climb the ranks of your division. Steal the show with flawless posing and leave a lasting impression.

Take your posing to the next level with customized routines and professional music.

Perfecting your posing is essential to standing out in bodybuilding competitions. With The Pro Fit Posing, you’ll receive customized opening and evening routines tailored to your physique and style. Plus, our professionally mixed and mastered music will elevate your performance. Step on stage with confidence and climb the ranks of your division with next-level posing.

Pose like a pro and dominate the stage.

The difference between winning and losing in bodybuilding competitions lies in the details. Learn the same poses as the top champions and steal the show on your big day. Master the art of posing with our expert coaching and climb the ranks in your division of choice.

Unleash your potential and dominate the wellness competition stage.


Are you a wellness competitive athlete looking to take your performance to new heights? Look no further! The Pro Fit Posing offers custom nutrition plans designed specifically for athletes like you. Our personalized plans are tailored to your unique needs, helping you optimize your performance and achieve your wellness goals. With our expert guidance, you'll have the fuel you need to excel in your sport and maintain your overall well-being. Don't wait any longer! Sign up now to take your wellness journey to the next level. Your success starts here with The Pro Fit Posing.


The Pro Fit Posing, we specialize in providing custom training plans for competitive wellness athletes. Our personalized approach is designed to help you achieve your fitness goals and take your performance to the next level. We understand that every athlete is unique, and that's why we tailor each training plan to your specific needs and goals. Our experienced trainers work closely with you to create a customized workout program that optimizes your strengths, addresses your weaknesses, and pushes you to your limits.

stage presence

Unleash your unique style and grace with Stage Presence, your go-to Posing Coach! Designed for competitors who have mastered their category fundamentals and are now ready to captivate the judges. Our Posing Coach will help you craft poses that highlight your body, advise on tanning, suit or shorts selection, and everything else you need to stand out on stage. With a focus on competitive posing, we ensure your evening routine makes a memorable impact. Elevate your stage presence with Stage Presence, your ultimate Posing Coach! Embrace the spotlight and let your hard work shine.

Take your bodybuilding journey to the next level with The Pro Fit Posing.

Join team Pro Fit and receive personalized nutrition and training plans tailored to your goals. Our experienced coaches will guide you through 1-on-1 posing instruction and create a custom routine to boost your confidence on stage. Get ready to showcase your best look and start winning shows today.


Most frequent questions and answers

Men’s bodybuilding posing is an essential aspect of competitive bodybuilding, allowing contestants to display their physique in the best possible manner. Here’s a detailed guide to the mandatory poses in men’s bodybuilding competitions:

  1. Front Double Biceps Pose:

    • Stand with your feet shoulder-width apart.
    • Flex both biceps, bringing your fists close to your shoulders.
    • Keep your abs tight and chest lifted.
    • Emphasize the size and definition of your biceps, chest, and abdominal muscles.
    • Avoid leaning back or arching your lower back excessively.
  2. Front Lat Spread Pose:

    • Position your feet shoulder-width apart.
    • Extend both arms to the sides, spreading your lats wide.
    • Keep your chest high and abs tight.
    • Emphasize the width and thickness of your back, shoulder, and chest muscles.
    • Avoid slouching or rounding your shoulders forward.
  3. Side Chest Pose:

    • Step one foot forward and the other foot back.
    • Place one hand on your hip and bring the other arm across your body, flexing your chest.
    • Keep your torso facing the side and push your chest forward.
    • Emphasize the fullness and definition of your chest, shoulder, and arm muscles.
    • Avoid collapsing your chest or hunching your shoulders.
  4. Back Double Biceps Pose:

    • Stand with your back facing the judges.
    • Place your feet shoulder-width apart.
    • Flex both biceps, bringing your fists close to your shoulders.
    • Keep your back straight and abs tight.
    • Emphasize the size and definition of your back, triceps, and calf muscles.
    • Avoid excessively arching your back or hunching your shoulders forward.
  5. Back Lat Spread Pose:

    • Stand with your back facing the judges and feet shoulder-width apart.
    • Extend both arms to the sides, spreading your lats wide.
    • Keep your back straight and abs tight.
    • Emphasize the width and thickness of your back and shoulder muscles.
    • Avoid rounding your back or slouching forward.
  6. Side Triceps Pose:

    • Step one foot forward and the other foot back.
    • Extend one arm overhead and behind your head, flexing the triceps.
    • Keep your torso facing the side and push your triceps back.
    • Emphasize the size and definition of your triceps, chest, and shoulder muscles.
    • Avoid collapsing your triceps or hunching your shoulders.
  7. Abdominal and Thigh Pose:

    • Stand with your feet shoulder-width apart.
    • Place your hands behind your head, elbows flared out.
    • Flex your abs and quads while leaning slightly back.
    • Emphasize the definition and separation of your abdominal and thigh muscles.
    • Avoid excessively arching your back or leaning too far back.

Having a men’s bodybuilding coach offers numerous benefits that can significantly impact your training and competition performance. A coach provides personalized workout plans and dietary guidance tailored to your specific goals, optimizing your muscle gain and fat loss. Their expertise and experience help prevent injuries, ensure proper exercise form, and maximize the effectiveness of your training regimen. Additionally, a coach offers invaluable motivation, support, and accountability, keeping you focused and committed to your bodybuilding journey. Their mentorship and feedback can lead to continuous improvement, helping you reach your full potential in the sport.

  1. Having a men’s bodybuilding competition coach offers several specific advantages and positive outcomes that greatly impact an athlete’s performance and overall experience:

    1. Personalized Training and Nutrition Guidance:

      • A coach provides tailored workout routines and dietary plans, optimizing muscle growth, fat loss, and overall physique development based on the athlete’s specific goals and body type.
    2. Technical Posing Instruction:

      • A coach offers detailed guidance on perfecting mandatory poses, ensuring proper form, posture, and muscle engagement, which is crucial for effectively showcasing the athlete’s physique during competitions.
    3. Mental and Emotional Support:

      • A coach provides motivation, encouragement, and mental preparation strategies, helping athletes manage pre-competition nerves, maintain focus, and develop a winning mindset.
    4. Competition Preparation and Strategy:

      • A coach assists in preparing for competitions, including advice on posing routines, stage presence, and adapting poses to suit different competition formats and judging criteria.
    5. Feedback and Continuous Improvement:

      • A coach offers constructive feedback, identifies areas for improvement, and facilitates ongoing progress, leading to enhanced performance and competitive success.
    6. Injury Prevention and Recovery:

      • A coach ensures proper exercise form, monitors training intensity, and provides guidance on injury prevention and recovery, safeguarding the athlete’s long-term physical well-being.
    7. Accountability and Commitment:

      • A coach provides structure, accountability, and guidance, keeping athletes focused, committed, and on track to achieve their bodybuilding goals.
    8. Networking and Resources:

      • A coach often has a network of industry connections, providing access to valuable resources, such as posing coaches, nutritionists, and other professionals, to support the athlete’s competitive journey.

    In conclusion, working with a men’s bodybuilding competition coach offers a comprehensive support system, encompassing personalized training, technical guidance, mental preparation, injury prevention, and continuous improvement, ultimately contributing to a successful and fulfilling competitive experience.


The key differences between men’s open bodybuilding, men’s 212 bodybuilding, and classic physique lie in their respective criteria for muscle size, conditioning, and posing routines:

  1. Men’s Open Bodybuilding:

    • Emphasis: Men’s open bodybuilding prioritizes extreme muscle mass, size, and overall muscularity. Contestants aim to achieve maximum muscle size and definition, with a focus on sheer bulk and conditioning.
    • Weight Limit: There are no weight restrictions in men’s open bodybuilding, allowing competitors to attain the largest and most imposing physiques.
  2. Men’s 212 Bodybuilding:

    • Emphasis: Men’s 212 bodybuilding places a limit on the weight of competitors, with a maximum weight of 212 pounds (96.2 kg) for contestants. This category still emphasizes muscle mass and conditioning but within the constraint of the weight limit, requiring athletes to maximize their physique within this specific weight range.
    • Conditioning: Athletes in the men’s 212 category often exhibit similar levels of muscle definition and conditioning as those in the open division, but within the confines of the weight restriction.
  3. Classic Physique:

    • Emphasis: Classic physique places a greater emphasis on aesthetics, symmetry, and overall balance of the physique, reminiscent of the bodybuilding ideals of the past. While muscle mass and conditioning are important, classic physique competitors aim for a more streamlined and proportionate look, focusing on a smaller waist and the overall flow and harmony of their physique.
    • Posing: Classic physique competitors adhere to specific posing routines that emphasize classic poses, which differ from the mandatory poses in open and 212 bodybuilding, reflecting a more artistic and aesthetic approach to posing.

In summary, men’s open bodybuilding prioritizes extreme muscle mass and size without weight restrictions, men’s 212 bodybuilding imposes a weight limit of 212 pounds while still emphasizing muscle mass and conditioning, and classic physique places a greater emphasis on aesthetics, symmetry, and proportionate muscle development, reflecting a more classic and artistic approach to the sport.

The rules and regulations for men’s bodybuilding in the NPC (National Physique Committee) encompass various aspects including posing requirements, judging criteria, prohibited substances, age divisions, and more:

Posing Suits

  • Posing suits for male competitors must be plain in color with no fringe or wording.
  • Suits must be V-shaped with no thongs permitted.
  • Suits for female competitors must be two-piece and may include printed designs with fringes, lace, sparkle, or fluorescents in good taste.
  • All suits will be inspected at check-in, and competitors must wear their competition suit under their clothing for inspection.

Judging Criteria

  • Competitors will be scored according to the NPC “total package,” which emphasizes size, symmetry, and muscularity.
  • Extreme muscularity will be marked down as the competition is not solely based on extreme muscle mass.

Posing Rounds

  • The posing rounds consist of relaxed, individual, and mandatory poses.
  • Mandatory poses include Front Double Bicep, Front Lat Spread, Side Chest, Side Tricep, Rear Double Bicep, Rear Lat Spread, Abdominals with one thigh, and Favorite Most Muscular for men.
  • No gymnastic moves are allowed during posing rounds.

Stage Presentation

  • Competitors are required to walk to the center of the stage and perform front and back turns with optional poses of hand on hip or hand in pocket, finishing facing the judges as directed.

Individual Presentation

  • Competitors will walk to the center of the stage alone and perform front and back turns with optional pose of hand on hip or hand in pocket, finishing facing the judges as directed then proceed to the side of the stage.

Comparison Round

  • The competitors will be brought back out in a group and directed to do turns.
  • Judges will have the opportunity to compare competitors against each other in turns.
  • Promoters can choose to have one, two, three, four, six, or eight height classes depending on the contest.

Other Regulations

  • During the Prejudging, male and female competitors are not permitted to wear any jewelry on stage, except for a wedding band and earrings.
  • Props, gum, and lewd acts, such as the “Moon Pose,” are prohibited.
  • Competitors must be a member of the NPC and must successfully pass a polygraph screen prior to the competition.

Additional Information

  • The use of performance-enhancing substances is strictly prohibited.
  • Male competitors are not permitted to wear shirts and shoes during stage presentation.
  • Competitors must adhere to the specified board shorts guidelines, with no logos permitted except for manufacturer logos, such as Nike symbols or Billabongs.

For the most accurate and up-to-date information, it is recommended to refer to the official NPC website.

Unleash the champion within and dominate the NPC wellness stage with Pro Fit Posing's custom training plans and expert guidance. Tap into your ultimate potential today!

Ready to take your wellness journey to the next level? Discover the power of personalized coaching with The Pro Fit Posing! Our custom training plans and expert guidance will help you achieve your fitness goals, master NPC wellness poses, and gain a competitive edge. Don’t miss out on this exclusive opportunity to work with a wellness competition coach who will provide accountability, motivation, and support every step of the way. Fill out the form now and embark on a transformative wellness experience. Limited spots available! Act fast and secure your spot today!