---
title: How to Take Progress Photos (Men): Gym & Bodybuilding Poses
url: https://progresslens.app/guides/how-to-take-progress-photos-men/
language: en
updated: 2026-11-13
---

# How to take progress photos for men

By the [ProgressLens team](https://progresslens.app/about/) · Updated November 13, 2026

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.

**On this page**
- [The relaxed poses (for tracking)](#relaxed)
- [Bodybuilding poses (optional)](#flexed)
- [Pump or no pump?](#pump)
- [Setup that makes them comparable](#setup)
- [FAQ](#faq)

## 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.

### Gym photos that compare.

ProgressLens lines up every photo with your last one, then AI Analyze tells you your body-fat range, what changed, fat vs muscle, and whether to cut or bulk. iPhone and Android, private, no account.

## 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](https://progresslens.app/guides/progress-photos-before-or-after-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.

## Keep reading

[How to take progress photosLight, distance, height, clothing and poses.Read more →](https://progresslens.app/guides/how-to-take-progress-photos/)[How to track muscle gainPhotos, tape and strength.Read more →](https://progresslens.app/guides/how-to-track-muscle-gain/)[Before or after a workout?When to take progress photos.Read more →](https://progresslens.app/guides/progress-photos-before-or-after-workout/)

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ProgressLens is an AI progress photo app for iPhone, iPad and Android that turns your check-in photos and tape measurements into a Progress Report: your body-fat range, what changed, whether you are losing fat or muscle, and whether to cut, lean bulk, recomp or maintain.
App Store: https://apps.apple.com/app/progresslens/id6806300575
Google Play: https://play.google.com/store/apps/details?id=app.progresslens