Master the art of posing with the industry's leading coach.

• Front Double Bicep Pose: Stand with feet shoulder-width apart, flex both arms, and bring them up to shoulder level. Flex your biceps, chest, and abdominal muscles while maintaining good posture.
• Side Chest Pose: Stand with one leg slightly in front of the other. Extend one arm to the side, with the palm facing down, and bring the other arm across your chest, flexing your biceps and chest muscles.
• Back Double Bicep Pose: Turn around and face away from the judges, with feet shoulder-width apart. Flex both arms and bring them up to shoulder level, showcasing your back muscles and overall symmetry.
• Abdominal and Thigh Pose: Stand with feet shoulder-width apart and place one hand on your hip. Flex your abs, quads, and glutes while maintaining good posture.
• Side Tricep Pose: Stand with one leg slightly in front of the other. Extend one arm to the side, with the palm facing up, and bring the other arm behind your back, flexing your tricep and shoulder muscles.
• Rear Lat Spread: Turn around and face away from the judges, with feet shoulder-width apart. Extend both arms to the sides, showcasing your back and lat muscles.
• Hands on Hips Pose: Stand with feet shoulder-width apart and place both hands on your hips. Flex your abs, chest, and shoulder muscles while maintaining good posture.
• Most Muscular Pose: Stand with feet shoulder-width apart and flex all your muscles as hard as possible. This pose showcases your overall muscularity and conditioning.
• Front Abdominal Pose: Stand with feet shoulder-width apart, place one hand on your hip, and flex your abs. This pose emphasizes your abdominal muscles and overall physique.

1. Understanding the Poses: Start by understanding the six mandatory poses of Open bodybuilding which include quarter turns, front double biceps, front lat spread, side chest, back double biceps, and rear lat spread[2]. Each pose emphasizes different muscle groups, providing a comprehensive view of your physique.

2. Observing Others: Watch videos, photos, and social networks to learn from successful bodybuilders. Observing can provide valuable insights into execution and personalization of poses[1].

3. Daily Practice: Practice your poses daily in front of a mirror. This helps you get familiar with the poses and highlights areas that need improvement[3].

4. Conditioning: Conditioning is crucial in posing. Go through the muscularity round several times to improve your conditioning[1]. This will enhance your stamina and allow you to maintain poses for longer periods.

5. Flexing the Muscles: Always start by flexing your legs, followed by your upper body. This is a fundamental principle in bodybuilding posing[1].

6. Stretching: Perform static and dynamic stretches daily to increase muscle flexibility and joint mobility. Emphasizing on hip and trunk flexibility can greatly improve your posing skills[3].

1. Men’s Bodybuilding:

• Front Double Biceps: This pose requires competitors to flex both biceps simultaneously while facing the judges. Legs should be flexed and positioned to enhance the symmetry of the physique.

• Rear Double Biceps: Similar to the front double biceps but done with the competitor’s back facing the judges. It showcases the muscular development of the back, rear deltoids, and hamstrings.

• Side Chest: Competitors show the side profile of their chest muscles and bicep, with the same-side leg flexed to show calf and quadriceps development.

• Front Lat Spread: This pose showcases the width of the lats, the size of the chest, and the conditioning of the abs.

• Rear Lat Spread: Similar to the front lat spread, but this time the competitor’s rear is facing the judges, highlighting the width and thickness of the back muscles.

• Side Triceps: The competitor shows the side profile of their triceps, with the same-side leg flexed.

• Most Muscular: There are multiple variations of this pose, all aiming to show maximum muscle mass and definition.

• Abdominal and Thighs: This pose shows the development of the abs and thighs, with one leg slightly forward to highlight the thigh muscles.

2. Women’s Bodybuilding:

Women’s bodybuilding poses are generally the same as men’s. They are judged on the same criteria of muscularity, symmetry, and conditioning.

3. Men’s Physique:

Men’s Physique competitors are not required to perform the traditional bodybuilding poses. Instead, they perform four quarter turns to showcase their physique from every angle. The emphasis is more on overall aesthetics and symmetry rather than sheer muscle size.

4. Women’s Physique:

Women’s Physique division has similar poses to traditional bodybuilding. However, the emphasis is more on the balance and overall aesthetics of the physique, rather than extreme muscularity.

5. Fitness:

Fitness division involves a performance round where competitors perform a routine demonstrating strength, flexibility, and aerobic conditioning. There are no mandatory poses in this division, but competitors are judged on their physique in a two-piece suit during comparison rounds.

6. Bikini and Figure:

In these divisions, competitors do not perform traditional bodybuilding poses. Instead, they perform quarter turns and pose to emphasize their symmetry, conditioning, and presentation.

Remember, each pose should be practiced regularly and mastered to ensure it enhances your physique. Regardless of your division, the key to success in bodybuilding is showcasing your physique in the best possible way.

A posing coach can offer a range of benefits to individuals looking to improve their posing skills. Firstly, a posing coach has the expertise and experience to guide individuals in achieving the perfect pose for their specific activity, whether it’s modeling, fitness competitions, dance performances, or any other field that requires posing. They can help individuals identify their strengths and weaknesses and provide tailored guidance to improve their technique.

Secondly, a posing coach can offer support and motivation to individuals, helping them build confidence in their abilities. This can be especially helpful for individuals who may be nervous or self-conscious about their posing skills. A good coach can help individuals overcome their fears and insecurities, allowing them to perform at their best.

Thirdly, a posing coach can help individuals develop a strong and consistent posing routine, which is essential for success in any activity that requires posing. This can include working on posture, positioning, and timing, as well as developing a unique style that sets individuals apart from their competitors.

Overall, a posing coach can have a significant positive impact on an individual’s confidence, technique, and overall performance. They provide expertise, guidance, and support to help individuals achieve their posing goals and succeed in their chosen field.

In men’s bodybuilding posing, the competitor needs to be big and well-conditioned, while in classic physique posing, the focus is on symmetry and balance. Classic Physique aims to bring back the aesthetics of the golden era of bodybuilding, which was from the 1960s to the 1980s. In terms of posing, men’s bodybuilding requires more poses, whereas the classic physique division only requires five poses: front double biceps, double back biceps, thigh crunches or vacuum, biceps cage, and favorite classic [Biggest

The bikini and wellness divisions are two categories in the competitive bodybuilding world for female athletes, and they have distinct differences in their criteria, expectations, and requirements.

The bikini division is known for its emphasis on a lean and toned physique, with competitors typically being slim and slender without too much muscular definition. Bikini competitors are judged on their overall appearance, including their muscle tone, skin tone, and overall presentation. During comparison judging in height classes, bikini women do a front and back pose, while in natural federations, there are quarter turns. Suits may have bling, but thongs and t-back suits are not allowed.

In contrast, the wellness division is more muscular than bikini competitors, with a focus on a muscular upper and lower body. The lower body requirements are similar to the physique division, with more definition and size in the thighs, glutes, and hips. The biggest difference between wellness and bikini front poses is that the front leg should be flexed and slightly forward. Quarter turns to the right, left, and back are also required. Competitors must wear custom two-piece suits that do not connect the tops to the bottoms and sit high on the hips with no connectors.

Overall, the two divisions have distinct differences in their judging criteria and expectations. Bikini competitors are expected to have a lean and toned physique, while wellness competitors have a more muscular appearance. The posing requirements for the two divisions also differ, with wellness competitors having more specific requirements in their front pose. The two-piece suits worn by competitors also have different requirements, with bikinis allowing for more bling but not allowing thongs or t-back suits. On the other hand, wellness suits must not have connectors and sit high on the hips.What ar

The bodybuilding federations such as NPC, OCB, NGA, PCA, and WBFF have their own set of guidelines and criteria for judging the competitors. The National Physique Committee (NPC) is the most recognized federation in the bodybuilding world, while the Organization of Competitive Bodybuilders (OCB) is a good option for those who prefer smaller and all-natural shows that are drug tested. The National Gym Association (NGA) focuses on natural bodybuilding, while the Professional Competitors Association (PCA) is a new federation that emphasizes a more holistic approach to bodybuilding. The World Beauty Fitness and Fashion (WBFF) is a popular federation that emphasizes stage presence and entertainment value, with its competitors often performing routines and wearing elaborate costumes. Each federation has its own set of posing criteria, guidelines, and suit regulations specific to their division and category.