PROPERLY POSITION THE FEET
 

Don’t set the feet too far apart. Heels should be fairly close together. Most competitors use the same foot and leg position used in the front symmetry pose.
 

Angle the toes outward to rotate the quads a little and make the upper legs look larger by displaying more of the hamstrings while still displaying the quads.
 

FLEX THE THIGHS
Tense the quads as if bearing down on the heels to help show definition.

The legs should be bent at the knees a little so the appearance looks more natural.

TAKE A DEEP BREATH IN
Take a deep breathe in and expand the ribcage/chest as much as possible to make the upper body look thicker. Be sure to lift the ribcage, not the shoulders, and make sure the shoulders don’t roll forward. The chest should sit and remain high the entire time. In the finished position, the shoulders should be perfectly in line when viewed from the side.

Do not lean backward. Judges are usually already seated below competitors. Angling back changes the angle the judges see the physique even more and can reduce the appearance of size. Additionally, if lighting is overhead, leaning back takes away from shadowing and will make a physique look flatter and less impressive.

MAKE LOOSE FISTS WITH THUMBS OUT
Start with the thumbs along the outside edge of the spinal erectors. Rotate the hands and elbows forward until your fists are pinching in the waist just above the hips. Your elbows should end up slightly in front of the body with lats flared. The wrists should be straight.

FLEX BICEPS, TRICEPS, AND DELTOIDS
If able to flex the pecs without drawing the shoulders in, do that as well. Otherwise concentrate on achieving maximum width. Flexing the abs is not necessary in this pose.

STAY RELAXED IN THE TRAPS, NECK AND FACE, AND DON’T FORGET TO SMILE!