COMPETITION POSING

Nabil ATHMAN can help make your bodybuilding competition journey smoother and more successful—he is a four-time Best Posing Award winner, known for his professional stage presence and commanding routines.

Why is it necessary to learn how to pose for a bodybuilding competition?

Posing is not just about showing off muscles—it’s about displaying symmetry, conditioning, and muscle definition in the most aesthetic way. Judges score based on how well competitors present their physiques, and poor posing can cost you a win, even if your physique is excellent. Mastering your posing improves confidence, highlights your strengths, and hides your weaknesses.

What are mandatory poses?

Mandatory poses are required by judges during comparison rounds. These include:

1. Front Double Biceps
    
2. Front Lat Spread
    
3. Side Chest
    
4. Back Double Biceps
    
5. Back Lat Spread
    
6. Side Triceps
    
7. Abdominals and Thigh
    
8. Most Muscular (depending on federation/class)
    

Both amateur and professional competitions rely on these lineup poses for scoring.

What is Free Posing?

Free posing is a 60–90 second routine (varies by federation) where athletes perform individual poses creatively. It's your moment to shine—showcase your physique artistically with fluid transitions, creativity, and charisma. Judges love unique, confident routines.

What is Posing with Your Song (Routine Posing)?

The practice refers to posing to music, typically part of the free posing round. You choose a song that suits your personality or posing style and build a choreographed routine around it. It’s your chance to tell a story, connect emotionally, and leave a lasting impression. The right music with well-timed pauses can elevate your presentation from excellent to unforgettable.