Bodybuilding.com's Posing Advice!

What are some good poses and how do I do them? Where can I find the best oil to shine me up? All the answers and more found here!

It's not just about having a sculped body...you need to know how to pose for the highest marks! There are some basic posing strategies that all competing bodybuilders must know. If you're truly serious about competing in style, check out our NEW! Competition Combos, ranging from Just The Essentials to The Everything Combo.

Of course, our number one recommendation for learning, performing, and understanding professional poses is to get the Perfect Posing Videos. There is no better way to learn to pose than to have a teacher in your house on video showing you exactly how it is done. Click here!

Round One: The Seven Compulsory Poses.
In nearly every bodybuilding competition, there are "rounds" of posing routines. The first round is generally composed of the seven compulsory poses. Any of these standard competition poses are probably ones you have practiced in the mirror. The keys to good posing lie in endless practice! Get a technique down for each pose which makes you look your best and fully portrays your physique. The Seven Round One Poses:

Front Double Biceps
Front Lat Spread
Side Chest
Back Double Biceps
Back Lat Spread
Side Triceps
Front Abdominal-Thigh Isolation


Round Two: Relaxed Poses.
The main point of this round is to stand flexed as much as you can get away with, while still maintaining a relaxed look on your face. You are required to display the muscularity in your body from the front, left sided, back, and right side. More info.


Round Three: Free-Posing.
Round three is where you will present your unique routine set to music. It gives you a chance to let your strong points really shine, while hiding any weaker areas. More info.


The Posedown (The Top 5).
This is it! It's you versus 5 others duking it out in the battle for all the marbles. Quite energetic an animated, the posedown is truly the piece de resistance of any bodybuilding competition. More info.


Contest Grooming: Tips and Tricks.
If you are wondering what color of shorts will best compliment your skin tone and hair, we have the answer! Insider's tips on hair styling, shaving down, skin color, what not to forget and more. More info.


Better Posing Picture Gallery.
A huge bodybuilder posing picture gallery organized nicely so you can find out how to do each and every pose! Click the thumbnails to enlarge. Enter.