The Top 10 Muscles Women Admire Most on Men

While women are not nearly as turned on visually as men, make no mistake, they do judge your appearance. And a well-built man, that knows how to take care of himself (and knows how to dress) has a far better chance of attracting a mate.

Adding to the pressure is today’s social media obsessed society, which has placed a new level of importance on looking good.

With the ability to share photos and videos instantly, everyone is under scrutiny. Especially men. Women are constantly bombarded with images of shirtless guys with perfect abs and biceps the size of cantaloupes. It’s no wonder that so many men feel the pressure to bulk up and get ripped.

We asked Daniel Moore, a certified personal trainer from Los Angeles, what his client’s main goals were. “Most of my single client’s goals have remained the same. Losing weight, bulk up, get ripped, etc. But the reasons have changed. Now it’s all about looking good online vs looking good at the beach,” Moore says. “Because of that, many clients are putting more emphasis on the upper muscles groups that look good on camera, like the pecs, biceps, abs and shoulders.”

So what muscles do women really find attractive on a man? Here is the ranked list of the top 10 muscles that women admire most on a man in today’s new world.

#1 – Pecs

It’s no secret that women love a man with a well-defined chest. Pecs are the perfect mix of strength and sex appeal. “Pecs are one of the first things that a woman will notice about a man,” Moore says. “They are also one of the best muscles to work on if you’re looking to improve your overall body composition.”

While you may not have the genetics to develop a massive chest, you can still work on creating a strong and defined set of pecs. The key is to focus on compound exercises that work multiple muscle groups at

The best exercises for developing a strong, defined chest are the:

  • Bench press
  • Dumbbell fly
  • Push-ups

Moore recommends doing 3-4 sets of 8-12 reps for each exercise.

#2 – Biceps

While biceps may not be the most practical muscle group, there’s no denying that they are the most popular. “Biceps are by far the most asked about muscle groups that my clients want to focus on,” Moore says. “It’s the one muscle group that both men and women are most obsessed with.”

The biceps are often referred to as the ‘show muscles’ because they are the most visible muscle group on the body.

“Most guys want big biceps because they want to look good shirtless or in a well-fitted t-shirt. And most women want their man to have big biceps because they think it’s sexy,” Moore explains.

But there’s more to the biceps than just looking good shirtless. “Biceps are also a sign of strength and power. They are the muscles that we use the most in everyday life. So having big and strong biceps is a sign that you are a capable and strong man.”

Some of the best exercises for working your biceps are:

  • Dumbbell Curls: This is a great exercise for really isolating your biceps and getting a good pump. Grab a dumbbell in each hand and let them hang at arm’s length by your sides, with your palms facing forward. Slowly lift the dumbbells to the front of your shoulders, keeping your elbows close to your sides, and then lower them back to the starting position.
  • Barbell Curls: This exercise is similar to dumbbell curls, but using a barbell instead. Grab the barbell with an underhand grip, and let it hang at arm’s length by your sides. Slowly lift the barbell to the front of your shoulders, keeping your elbows close to your sides, and then lower it back to the starting position
  • Hammer Curls: This exercise is also similar to dumbbell curls, but using a hammer grip instead. Grab a dumbbell in each hand and let them hang at arm’s length by your sides, with your palms facing your thighs. Slowly lift the dumbbells to the front of your shoulders, keeping your elbows close to your sides, and then lower them back to the starting position.

#3 – Triceps

The triceps are the muscle group that runs along the back of your upper arm. And while they may not be as showy as the biceps, they are certainly more impressive. “Triceps are a sign of strength and power,” Moore says. “Women are attracted to men that are strong and powerful.”

While biceps are often associated with vanity, triceps are a sign of hard work and dedication. “Biceps can be built easily with just a few sets of curls. But it takes a lot of hard work to build strong triceps. They are the muscle group that really shows how much time you’ve spent in the gym.”

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Here are some of the best exercises for working your triceps:

  • Triceps Pushdowns: This is a great exercise for working the triceps. Attach a rope to the high pulley of a cable machine and grab it with an overhand grip. Stand with your feet shoulder-width apart and your knees slightly bent. Keeping your upper arms close to your sides, extend your elbows and push the rope down until your arms are straight. Return to the starting position and repeat.
  • Skull Crushers: This exercise is similar to triceps pushdowns, but using a barbell instead of a rope. Lie on a bench with a barbell in your hands and your feet flat on the floor. Start with the barbell above your chest, and then lower it down to your forehead, before pressing it back up to the starting position.
  • Overhead Dumbbell Extensions: This exercise is also similar to triceps pushdowns, but using dumbbells instead of a rope. Sit on a bench with a dumbbell in each hand, and then press them overhead. Lower the dumbbells behind your head, and then press them back up to the starting position.

#4 – Abs

It’s no surprise that abs made the list. After all, they are often the most visible muscle group on a man’s body. And thanks to social media, they are also the most photographed.

“Having a six-pack is the new standard of attractiveness,” Moore says. “It used to be that only models and actors had to worry about having a six-pack. But now, with the rise of Instagram and Snapchat, everyone is under the microscope.”

If you’re looking to get attention from women, having defined abs is a surefire way to do it. But beware, you’ll need to put in the work to maintain them. “Having a six-pack is not easy,” Moore says. “It requires a strict diet and a lot of dedication.”

Some of the best exercises for working your abs are:

  • Crunches: This is a classic exercise for toning and strengthening your abs. Lie on your back on the floor with your knees bent and your feet flat on the ground. Place your hands on your thighs or behind your head. Slowly lift your torso up off the floor, contracting your abdominal muscles as you go. Hold for a count of two, and then slowly lower yourself back to the starting position.
  • Reverse Crunches: This exercise is similar to crunches, but with your legs in the air instead of on the ground. Lie on your back on the floor with your knees bent and your feet flat on the ground. Place your hands on your thighs or behind your head. Slowly lift your legs up off the floor, contracting your abdominal muscles as you go. Hold for a count of two, and then slowly lower your legs back to the starting position.
  • Oblique Crunches: This exercise helps to target your oblique muscles, which are the muscles on the sides of your abdomen. Lie on your back on the floor with your knees bent and your feet flat on the ground. Place your hands on your thighs or behind your head. Slowly lift your torso up off the floor, contracting your oblique muscles as you go. Hold for a count of two, and then slowly lower yourself back to the starting position.

#5 – Shoulders

Broad, well-defined shoulders are the epitome of masculinity. And for good reason. Women are attracted to men with broad shoulders for the same reason that men are attracted to women with a large bust. It’s a sign of fertility.

“Wide shoulders are a sign of good health and genetic fitness,” Moore says. “They are an indication that a man is able to provide and protect.”

In today’s society, men don’t have to be the primary breadwinner or protector. But that doesn’t change the fact that women are still subconsciously attracted to men that exhibit these qualities.

So if you want to turn heads and turn on your date, make sure to hit the weights and build up those shoulders.

Some of the best exercises for working your shoulders are:

  • Dumbbell presses: This is a great exercise for working your whole shoulder. Start by sitting on a bench with a dumbbell in each hand, palms facing your thighs. Then, raise the dumbbells to the front of your shoulders, and press them up overhead. Lower the dumbbells back to the starting position.
  • Dumbbell lateral raises: This exercise is great for targeting the side deltoids, which will give your shoulders a nice, round shape. Start by standing with a dumbbell in each hand, palms facing your thighs. Then, raise the dumbbells out to the sides until they are level with your shoulders. Lower the dumbbells back to the starting position.
  • Dumbbell rear delt flies: This exercise is great for targeting the rear deltoids, which will give your shoulders a nice, broad appearance. Start by standing with a dumbbell in each hand, palms facing your thighs. Then, raise the dumbbells out to the sides and back until they are level with your shoulders. Lower the dumbbells back to the starting position.
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#6 – Traps / Lats

The muscles in your back don’t just make you look good in a tank top or swimsuit; they also scream strength and power.

When a woman sees a man with a wide, muscular back, it subconsciously tells her that he is someone who can protect her and make her feel safe.

“The lats and traps are some of the biggest muscles in the body. They give the illusion of width and power. And women are attracted to that,” Moore says. “In addition, having a strong back makes it much easier to do a lot of other exercises. So it’s kind of a snowball effect. A strong back can lead to a stronger chest, abs, etc.”

But make no mistake, developing strong lats isn’t easy. It requires a lot of time and dedication in the gym. But if you’re willing to put in the work, the rewards will be well worth it. Not only will you look better, but you’ll feel better and be stronger too.

Some of the best exercises for working your traps and lats are:

  • Deadlifts: This is a great exercise for working both your traps and your lats. Start by standing with your feet hip-width apart and your knees slightly bent. Bend forward at the waist and grip the barbell with an overhand grip, hands shoulder-width apart. Keeping your back straight, lift the barbell off the ground and up to your thighs. Lower it back down to the ground and repeat.
  • Bent-over Row: This exercise is great for targeting your lats. Start by standing with your feet hip-width apart and your knees slightly bent. Bend forward at the waist and grip the barbell with an overhand grip, hands shoulder-width apart. Keeping your back straight, lift the barbell off the ground and up to your chest. Lower it back down to the ground and repeat.
  • Pull-ups: This is another great exercise for targeting your lats. Start by gripping the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your legs straight and your chin above the bar. Pull yourself up until your chin is over the bar and then lower yourself back down to the starting position.

#7 – Glutes

The glutes are not only responsible for providing power when running or walking, but they also help stabilize the hips and thighs. A strong and shapely butt creates an illusion of a small waist and gives the appearance of overall strength.

For many women, a nice backside is the key to a man’s attractiveness. In a study done by Dr. David Lewis, 45% of women said they were more attracted to men with a nice butt than any other body part.

While you don’t need to have a perfect booty to attract a mate, adding some muscle to your glutes will definitely help.

Some of the best exercises for working your glutes are:

  • Squats: This is a great all-around exercise for working your glutes, as well as your legs. To do a squat, simply stand with your feet shoulder-width apart and lower your body down into a squatting position. You can do this with or without weight.
  • Lunges: This exercise is great for working your glutes and legs. To do a lunge, take a large step forward with one leg and then lower your body down until your front knee is at a 90-degree angle and your back knee is almost touching the ground. You can do this with or without weight.
  • Hip Thrusts: This exercise is great for really targeting your glutes. To do a hip thrust, simply sit on the ground with your back against a bench or chair. Place your feet flat on the ground and then raise your hips up into the air, using your glutes to push up. You can do this with or without weight.
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#8 – Quads

The quads are one of the most visually impressive muscles on the human body. They are large, they are powerful, and they can really fill out a pair of shorts or pants.

Women find men with well-developed quads to be attractive for a few different reasons.

First, they indicate that the man is physically fit and athletic. Second, they give the man a strong and powerful appearance. And third, they simply look good

Some of the best exercises for working your quads are:

  • Squats: This is a great exercise for working your whole quad. Start by standing with your feet shoulder-width apart and your hands at your sides. Then, lower yourself down into a squatting position, making sure to keep your knees behind your toes. Return to the starting position.
  • Lunges: This exercise is great for targeting each quad individually. Start by standing with your feet shoulder-width apart and your hands at your sides. Take a large step forward with one leg, and lower your body down until both knees are bent at 90-degree angles. Return to the starting position. Repeat with the other leg.
  • Leg press: This exercise is great for working your quads with a lot of weight. Start by sitting in a leg press machine with your feet shoulder-width apart and your hands at your sides. Then, press the weight up overhead until your legs are straight. Lower the weight back to the starting position.

#9 – Calves

For many guys, having well defined calf muscles is a sign of having spent countless hours in the gym. But for women, it’s a sign of something else. “Calves are associated with physical activity and a healthy lifestyle,” Moore explains. “Women are attracted to men that take care of themselves and are physically active.”

While big biceps may look good on Instagram, they aren’t always the most practical. “Biceps can oftentimes look bulky in a tight t-shirt or button-down shirt. But toned and defined calves always look good, no matter what you’re wearing.”

So if you’re looking to get the attention of the opposite sex, start by working on your calves. They may not be the sexiest muscle group, but they are certainly the most practical.

Some of the best exercise for calves are:

  • Seated Calf Raise: Sit on the edge of a bench with a weight in your lap. Place your feet shoulder-width apart with your toes pointing forward. Slowly raise your heels until you are standing on your toes, then lower back down.
  • Standing Calf Raise: Place a weight in your hand and stand with the ball of your foot on an elevated surface. Keeping your leg straight, raise your heel until you are standing on your toes, then lower back down.
  • Farmer’s Walk: Hold a dumbbell in each hand with your feet hip-width apart. Keeping your shoulders down and your core engaged, lift your heels so you are standing on your toes and walk forward.

#10 – Hamstrings

Last but not least, the hamstrings are a group of muscles that run down the back of the leg. They are responsible for bending the knee and extending the hip.

While it’s not the most obvious muscle for people to see (which is why they’re ranked at the bottom), strong hamstrings typically lead to a more defined butt, and women find that highly attractive.

Some of the best exercises for working your hamstrings are:

  • Dumbbell deadlifts: This is a great exercise for working your entire hamstring group. Start by standing with a dumbbell in each hand, palms facing your thighs. Bend at the hips and lower the dumbbells down to the level of your knees. Keeping your back straight, extend your hips and legs to stand back up.
  • Dumbbell lunges: This exercise is great for targeting the individual muscles of the hamstring group. Start by standing with a dumbbell in each hand, palms facing your thighs. Step forward with one leg and lower your body down until your front thigh is parallel to the ground. Keeping your back straight, push off with your front leg and return to the starting position. Repeat with the other leg.
  • Dumbbell hamstring curls: This exercise is great for targeting the individual muscles of the hamstring group. Start by lying on your back with a dumbbell in each hand, palms facing your thighs. Place your feet on a bench or stool so that your legs are extended straight. Using your hamstrings, curl your legs up towards your butt, and then lower them back down to the starting position.

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