- Front Double Biceps
Standing facing the judges with heels together the competitor will raise both arms to shoulder level bending them at the elbows. The hands should be clenched and turned inwards. This will cause the biceps and forearm muscles to contract. In addition, the competitor should attempt to contract as many frontal muscles as possible.
- Front Lat Spread
Standing facing the judges with heels together, the competitor will place the hands, either open or clenched, against the lower waist and will expand the latissimus dorsi ( lats ). At the same time, the competitor should attempt to lift the rib cage and contract as many other frontal muscles including legs as possible.
- Side Chest
The competitor will quarter turn to the side as instructed by the head judge showing his left or right side. He will bend the front arm nearest to the judges to a right angle position with the fist clenched, and with the other hand will grasp the wrist. The front leg nearest to the judges will be bent at the knee and will rest on the toes. The competitor will expand the chest and by upward pressure on the front bent arm, contract the biceps as much as possible. He will also contract the thigh muscles, in particular the biceps femora’s group, he will also display contracted calves.
- Back Double Biceps
The competitor will stand facing the rear of the stage, back to the judges; he will bend the arms & wrists as in the front double biceps, and will place one foot back resting on the toes. He will contract the arm muscles, along with the muscles of the shoulders, upper & lower back, thigh & calf muscles.
- Back Lat Spread
The competitor will stand facing the rear of the stage, back to the judges; he will place his hands on his waist with the elbows kept wide, one foot back resting on the toes. He will then contract the lats as widely as possible & display one calf contracted.
- Side Triceps
The competitor will quarter turn to the side, again as instructed by the head judge. He will stand with his left or right side towards the judges & will place both arms behind his back. He can either interlock his fingers or grasp the front arm by the wrist with his rear hand. The front leg nearest the judges will be bent at the knee & will rest on the toes. The competitor will exert pressure against his front arm thereby causing the triceps muscle to contract. He will also raise the chest & contract the abdominals as well as the thighs & calves.
- Abdominals & Thigh
Standing facing the judges, the competitor will place both arms behind the head and place one leg forward. He will then contract the abdominals by "crunching" the trunk slightly forward. At the same time, he will contract the thigh of the forward leg.
- Most muscular
Standing facing the judges the competitor will strike a pose that best demonstrates their overall muscularity, either “Trap Over, Crab pose or Hands on Hips one leg flexed”.