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Bodybuilding Mandatory Poses Overview Part 1 and 2


BodybuildingPro.com Articles Database Articles by Writer Articles Written by Stephane Lajoie Bodybuilding Mandatory Poses Overview Part 1 and 2



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IFBB Mandatory Poses Overview PART 1
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IFBB Mandatory Poses

During an IFBB bodybuilding competition, judges are in charge of the evaluation of the physique of the bodybuilders. Each judge must follow a definite procedure, which will evaluate each muscle group separately, and also the overall look of the competitors physique.

The judges must direct their attention, during the judging rounds, at the muscular groups emphasized by each of the 8 official poses. The judges must also take in consideration the entirety of the physique from the head down. During the requested poses, the judges look for the following criterias:

  • The physique symmetry and balance
  • The muscular definition and density
  • The overall conditioning
  • On stage behavior and presentation


The overall evaluation must review the head, the neck, the shoulders, the chest, all the muscles of the arms, the front of the trunk for the pectorals, the pectoral-deltoids connection, the abdominal region, the waistline, the thighs, the legs, the calves and the feet.

The procedure for the back poses must review the higher and lower trapezoids, the lats and rhomboids, the lumbar region, the gluteus muscles, the hamstrings, the calves and the feet.

Front Double Biceps Pose:

Facing the judges with knees slightly bent, with the heels of the feet almost touching and toes pointed out in a V shape; the bodybuilder will then raise the two arms to shoulders height; fold them at the elbows, putting the arms parallel to the floor. The hands should be closed and turned downwards. This will contract the biceps and the muscles of the forearms, which are the principal muscular groups evaluated in this pose.

The bodybuilder should also take a deep breath to expand the chest. The emphasis is put on the biceps, but the legs, the lats and the abdominals should be flexed.

Back Double Biceps Pose:

Facing the back of the stage, the bodybuilder will fold the arms and the wrists the same way than the Front Double Biceps Pose, and will bring one of the leg toward the judges, posing the foot and resting on the toes to show calf and leg development.

The bodybuilder must beforehand contract the muscles of the arms, quickly fallowed by the muscles of the shoulders, top and the bottom of the back, the thighs and the calves. The bodybuilder should stand perfectly straight; trying not to lean forward and backward, since that could bias the judges evaluation.

This pose, probably more than the others, will help to determine the quality of the density, the definition and the muscular general balance of the bodybuilder.

Abdominals and Thighs Pose:

Facing the judges and audience, the bodybuilder will place the two arms behind the head and will extend one leg forward. He will also contract the abdominal muscles by bending slightly the trunk forward. At the same time, he will contract the muscles of the thigh placed ahead. The abdominal muscles must be fully flexed and the stomach should not be distended.

Its important to note that the one-arm variation of the abdominal pose isn't considered and official pose, unless the Head Judge asks for the specific pose.

Most Muscular Pose:

The bodybuilder must stand with one leg slightly extended toward the judges, and perform the most muscular pose of his choice. The two favorite poses are the Crab and hand-on-hips most muscular. Always a crowd pleaser, the Most Muscular Pose is all about the global conditioning and vascularity of the bodybuilder.

For the Crab pose, the bodybuilder should bring the arms in front of the body, at stomach level with closed fists, all in an arched motion.

For the hand-on-hips variation, the bodybuilder must put one hand on his hip and make the arched motion with his other arm. Every muscle should be flexed to the max for either most muscular poses.

IFBB Mandatory Poses Overview PART 2
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Train Hard,

Stephane Lajoie
stephane_lajoie@bodybuilders.com

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