Posing Routine in Bodybuilding Competitions

In bodybuilding competitions, the posing routine is a process where competitors assume specific poses to best display their muscle structure and aesthetics. These poses are standardized to allow judges to make assessments. Here is a typical posing routine in a bodybuilding competition and the basic poses:

Mandatory Poses

Mandatory poses are those that all competitors must perform in a specific order. These poses include:

• Front Double Biceps:

  Stand upright, extend both arms to the side, and bend your elbows to showcase your biceps muscles.

• Front Lat Spread:

  Stand with your feet shoulder-width apart, open your arms to the side to display your latissimus dorsi (lats) muscles.

• Back Double Biceps:

  Turn your back to the judges, showing your legs while also displaying your biceps and back muscles.

• Back Lat Spread:

  Keep your back facing the judges, expanding your latissimus dorsi muscles to show them off.

• Side Chest:

  Turn your body to the side, bring one leg forward, and lift your arm to display your chest muscles.

• Side Triceps:

  Turn your body to the side, straighten your rear arm to show your triceps muscles.

• Abs and Thigh:

  Stand upright, lean forward to display your abdominal muscles and flex your thigh muscles.

Free Posing

In this section, competitors perform poses of their choice to specific music. During this segment, competitors choose creative poses that best display their muscles and physique. This routine usually lasts 60-90 seconds and highlights the competitor’s personal style and muscle development.

Evaluation Criteria

Judges score competitors based on symmetry, muscle density, muscle definition, and overall aesthetic appearance. In the posing routine, the balance of muscle groups, muscle mass, and muscle detail are of great importance.

Practice and Preparation

To succeed in the posing routine, competitors must regularly practice posing. Posing practices help competitors learn how to best display their muscles and how to correctly flex their bodies during poses.

Bodybuilding competitions are considered the art of aesthetics and muscle development, and competitors showcase the best version of their efforts and bodies through these posing routines.