The front pose is the first thing the judges see, and in Men’s Physique you hold it more than any other. Most athletes lose points here without knowing it. These are the five mistakes I see most, and how to fix each one.
1. Pinning your elbow to your side
When your elbow is tucked in, your arm covers your lat and your back looks narrow. Flare your lats first, then set your hand on your hip. Your elbow should sit slightly out and forward, not glued to your side.
2. Letting your waist go
A wide back means nothing if your waist pushes out underneath it. Keep your abs tight the whole time you’re on stage, not only when you’re facing the judges. The V-taper is the look, so protect the waist.
3. Shrugging your shoulders
Nerves pull your shoulders up toward your ears, and that makes you look shorter and narrower. Keep your shoulders down and back, with your chest up. Picture a rope running through your spine and out the top of your head.
4. Twisting your hips
If one hip drifts forward, your whole frame looks uneven. Keep your hips square along the line on stage, with your weight balanced. Board shorts hide your legs, but they don’t hide a crooked stance.
5. A tense face
Judges are looking at your whole presentation, and a strained face undoes a great physique. Stay tight from the neck down and keep your face relaxed and confident. Practice smiling while you hold the pose, because it’s harder than it sounds.
Practice it the way the judges see it
- Film yourself with your phone about 2 feet from the ground, so you see an accurate view of what the judges see
- Remember that posing for a mirror looks a lot different from posing on stage
- Hold the pose for 10 to 12 seconds at a time, and practice moving into it, not just holding it
- If you’re still choosing your trunks or board shorts, read how to choose competition trunks and board shorts
- Not sure how far out to start? See when to start posing practice
Want your posing checked?
These guides get you started, but a coach can see what a mirror can’t. See how posing sessions work or get the free 14-Day Classic Physique Posing Challenge.