Introduction
In the world of bodybuilding competitions, participants skillfully shift their body postures in accordance with the judges’ demands. Among the various elements, there are 8 essential poses that hold significant importance. Whether you are a passionate spectator or an eager – to – compete bodybuilder, understanding these poses is crucial.
The 8 Mandatory Poses in Bodybuilding Competitions
Demonstration movement 1: Forward extension of the latissimus dorsi
This is the first of the eight key poses. It enables bodybuilders to showcase from the front the impressive width of the latissimus dorsi, the thickness of the chest, shoulder width, the size of the forearms, the mass and separation of the quads, as well as the development of the anterior aspect of the calves.
Demonstration movement 2: Anterior biceps extension
The anterior extension biceps movement is a great way to display the arm musculature, especially highlighting the size and crest of the biceps. Additionally, it reveals the size of the forearms, the width of the forelimbs, the size and condition of the quads, and the calf musculature.
Demonstration movement 3: Side extension chest
The side chest extension pose is designed to show the size and thickness of the chest from both sides. Bodybuilders can choose to pose from the right or left, depending on their stronger side. When performing this pose, they should turn their body slightly to one side and then the other, ensuring that all judges can have a clear view of the side chest. Besides the chest, this pose also presents the size of the shoulders, arms, and forearms from the side, along with the separation of the thighs and calf development.
Demonstration movement 4: Back extension of the latissimus dorsi
The back extension latissimus dorsi pose shows the width of the latissimus dorsi, the thickness of the obliques, the size of the arms from behind, the development and definition of the gluteal muscles, the size and separation of the biceps femoris, and the posterior calf musculature.
Demonstration movement 5: Backward extension of the biceps
The back extension biceps movement reveals the size and distance of the arms from the back, particularly focusing on the mass and crest of the biceps. It also showcases the thickness and contour of the back muscles, such as the trapezius, infraspinatus, vastus lateralis, latissimus dorsi, and erector spinae. Moreover, it presents the size of the calves from the posterior side, as well as the development and separation of the gluteus maximus and hamstrings.
Demonstration movement 6: Lateral extension of triceps
The side extension triceps movement is all about showing off the triceps, especially on the chosen side. Similar to the side chest extension, bodybuilders should turn their body slightly to both sides to ensure that the judges can clearly see the side triceps pose. This pose also presents the size of the shoulders and chest, the development of the lateral forearms, the separation of the thighs, and the calf development from the side.
Demonstration movement 7: Positive abdominal and thigh extension
The positive abdominal and thigh extensions movement demonstrates the development and separation of the abdominal muscles, external intercostal muscles, anterior serratus, and quadriceps. It also shows the thickness of the chest, the size and width of the forearms, and the size of the calves. There are often several variations of this movement. In the traditional version, the participant places his hands above his head and flexes his abs from the front. In another version, participants may place both hands or just one overhead and then flex their abs from each side or just one side to better display the obliques and intercostal muscles.
Demonstration movement 8: Crab display
The crab display is the final of the eight mandatory moves. It showcases overall muscle strength from the front, including the mass and separation of the upper obliques, shoulders, chest, arms, forearms, abdominals, quads, and calves. Bodybuilders can mimic a crab – like stance by placing their arms and hands on their abdomen, or they can do a variation with one hand on the side and the other on the abdomen.
Beyond the Prescribed Poses
In addition to these 8 mandatory poses, bodybuilding competitions also feature free – display segments where bodybuilders can show off their unique bodybuilding exercises, further demonstrating their strength, aesthetics, and creativity in the sport.
