Arnold Schwarzenegger, Ronnie Coleman, and Phil Heath are among the most prominent bodybuilders of all time. Each left a lasting legacy through their exceptional physiques and numerous Mr. Olympia titles.

Learn about bodybuilding poses, their purpose in competitions, and the difference between mandatory and freestyle poses. Discover the 8 mandatory poses, unique divisional poses, what judges look for, and training tips including whether to hire a coach.

The back double biceps pose is a perfect way to showcase all of the poser’s back muscles that sometimes resemble a demon face.

The rear lat spread, sometimes referred to as the rear lat GAME OVER lights out spread as Ronnie Coleman likes to put it, is a true test for back width and thickness.

The Abs and Thigh pose perhaps the best pose to display aesthetics and symmetry in bodybuilding, the abs and thigh pose puts heavy emphasis on the poser’s core in terms of the 6-pack action and how tiny it is.

There are several variations of the side tricep pose that individuals may prefer to execute. However, the objective remains consistent: to naturally and effectively showcase your body's strengths from the side.

The side chest pose is one of eight mandatory poses in a bodybuilding competition. It showcases the poser's side profile, including chest thickness, round shoulders, arm size, quad and hamstring sweep, and calves.

The front lat spread pose is one of the eight mandatory poses in a bodybuilding competition. It displays the poser's lats, torso, and legs from the front, forming a "V" shape in well-executed posing.

The front double bicep pose is one of eight mandatory poses in bodybuilding competitions. This pose showcases the bodybuilder's arms, torso, and legs from the front, emphasizing a symmetrical and aesthetic physique.