THE MANDATORY POSES
1 Front double biceps
2 Front lat spread
❱❱ SHOWCASE YOUR PHYSIQUE
3 Side chest
These poses are now firmly established and have been
successfully used at all major championships over the years.
Athletes are encouraged to move their bodies in a manner that
compliments the particular pose they are in, while still adhering to
the specific time frame allocated by the judging panel. The eight
compulsory comparison poses allow the judges to assess competitors
against each other in terms of tone and shape, as well as the quality
of individual and collective muscle groups.
4 Back double biceps
5 Back lat spread
6 Side triceps
7 Abdominals & thighs
8 Most muscular
TIP:
Don’t forget
to tense as
many of your
frontal muscles
as possible to
complement
your physique
and create
balance.
1
FRONT DOUBLE BICEPS
This is the pose that epitomises what bodybuilding is all about. The athlete,
with feet in a position of the athlete’s choice, while facing the judges, will
raise both arms to shoulder level, bending them at the elbows. His hands
should be clenched and turned inwards to cause the biceps and forearm
muscles to contract.
48
Muscle Evolution
TIP:
Lift your
rib cage
and flex as
many frontal
muscles as
possible,
including
your legs.
2
FRONT LAT SPREAD
In this pose, one of the best-known and widely used, the competitor places
his hands, either open or clenched, against the lower waist while expanding
the latissimus dorsi (lats), with feet placed in a position of the athlete’s choice
to emphasise the V-taper. Judges also look for a tie-in of the upper body with
the arms, chest, serratus and deltoids to compliment the V-taper.