Bodybuilding Contest Preparation Posing Guide - Back Relaxed Pose

Here's How:

1. Start with your back facing the audience. Place your heels together with the feet pointing 45 degrees towards the outside (duck stance).
2. Contract the hamstrings as you bend the knees slightly. The knees should be pointing at a 45 degree angle towards the outside as well.
3. Your lats should be fully flared out with the arms flexed and next to the side. Make sure that as you do this you bring your elbows forward.
4. Keep the chest high and the face up. Arms should be flexed at all times.
5. Breathe in through the nose at all times.
6. Hold the pose for 30 seconds for practice purposes. In the contest, you will keep this pose until the judges advise to do a quarter turn to the right. When that happens, the next pose will be the side relaxed pose (right part of your body facing the audience).

Tips:

1. Don't place the arms excessively to the sides.
2. It is normal that at first your muscles tremble but with practice you learn how to keep everything still
3. Remember to smile even when you practice. A nice smile gives you a wonderful stage precense!