How to Pose: Bicep Flex

After putting off Jon’s idea for so long, here it is fam: how to get the most out of your bicep flex. Whether you’re trying to get better mirror selfies, or if you’re actually competing on stage, these are the steps that I take to get the most out of my arms.

Snapshot - 98

First, make sure the arm angle is good. Get the elbow in line with the shoulder. Not too high and not too low.

Snapshot - 99

Snapshot - 100Second, squeeze. And then, really squeeze. Show the full potential of the arm.

Snapshot - 102

Snapshot - 103

Snapshot - 101

Third, rotate the forearm so its flex is part of the bicep. I like to clench my thumb into my fist, so I have something to grab onto as I squeeze.

Snapshot - 104

Fourth, don’t neglect the surrounding muscles: chest, shoulders, traps, and lats. No matter your size or experience, you want to be able to show off the entire package!


Need more help with your competition prep than your posing routine? Book the Architects of Aesthetics as your physique coaches!

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