How to take progress photos for men
Relaxed poses for tracking, flexed poses for fun, and the setup that keeps them comparable.
Short answer
Take relaxed front, side and back photos in the same shorts, same spot and same light, with the phone at chest height about 2 m away, before training and before eating, every two weeks. Add flexed bodybuilding poses (front double biceps, lat spread) if you like, but judge progress on the relaxed ones, because the pump and flexing change too much.
The relaxed poses (for tracking)
- Front: feet shoulder-width, arms a little away from the sides, abs relaxed.
- Side: turned 90°, arms forward.
- Back: arms down and slightly out.
Bodybuilding poses (optional)
Front double biceps, front lat spread, side chest, back double biceps and abs-and-thigh. Keep the same order and effort each time and treat them as a bonus: they show detail, but flex and pump vary between sessions.
Pump or no pump?
No pump for tracking. A pump adds visible size for an hour or two and makes veins pop, so after-workout photos aren’t comparable with morning ones. Read progress photos before or after a workout.
Setup that makes them comparable
Same spot, overhead or front light (gym lighting from above flatters abs; pick one and stick with it), phone at chest height, rear camera, about 2 m away. A ghost overlay of your last photo removes the guesswork.
FAQ
Frequently asked questions
Should men flex in progress photos?
Take relaxed photos for tracking and flexed ones as an extra. Compare relaxed with relaxed.
What should men wear for progress photos?
The same shorts every time, shirtless, waistband at the same height.
When should I take gym progress photos?
Morning, before training and eating, every two weeks.