Muscle gains can drastically alter physical appearance, potentially offering social perks and a perceived sense of confidence. Increasing physical activity might improve one’s self-esteem. (1)
Prioritizing specific muscles can make physiques stand out more. In early May 2025, Dr. Pak and Dr. Mike Israetel ranked the muscles that contribute most to looking yoked and getting noticed:
- Lats
- Traps
- Upper Back
- Upper Chest
- Medial Delts
- Arms (biceps, triceps, forearms)
[Related: 6 Training Tips Beginners Should Prioritize in the Gym]
Big Lat Energy?
Dr. Pak initially ranked lats in his highest S-tier. The lat muscles enhance the contrast between the shoulders, waist, and legs; vital to the prized X-frame. Dr. Israetel noted lats can be easy to hide in a larger T-shirt and are virtually invisible from the front, downgrading them to A-tier.
Bane Mode: Traps & Upper Back
Remember Tom Hardy as Bane?
It was just the traps carrying his physique.
—Dr. Pak
Shrug variants and face pulls are great trap isolators; rows, deadlifts, and farmer’s carries produce indirect trap gains. A thick, broad upper back also makes a difference, falling into the B-tier to A-tier.
The Upper Shelf
A well-rounded chest can make up for other lagging muscles. Developed upper pecs are especially crucial for the desired center gap.
Upper chest is S-tier…the shelf, armor-plated look.
—Dr. Mike Israetel
A 2020 study confirms incline presses, roughly between 30 and 45 degrees, optimize upper chest gains. (2)
Chest can be a straightforward hack…even a gimmick to appear more jacked.
—Dr. Pak
Arms & Side Delts: Currency of Jackedness
Dr. Israetel considers arms and side delts the ultimate symbols of swoleness.
To be considered universally jacked, you cannot negotiate on big arms.
—Dr. Mike Israetel
Impressive arms can override other lagging body parts. Dr. Pak rated big arms lower than chest and back.
Lateral raises are the hack to big medial delts, which are Dr. Israetel’s unsung hero:
Big delts look big in everything. There is no angle which you can’t tell…the universal make-you-look-jacked muscle.
—Dr. Mike Israetel
Legs, Forearms & Abs
The duo agreed that muscular legs aren’t crucial if the upper body resembles a lifter. While nice glutes can indicate someone’s in shape, the thighs are easy to conceal, and calves aren’t usually a big deal.
Forearms earned a strong rating due to their high visibility, but like calves, their growth potential is genetically dependent. Repetition could do the trick, though.
Abs have nothing to do with making you look jacked.
—Dr. Mike Israetel
More Training Content
- Jeff Cavaliere’s 5 Best Stretches to Boost Flexibility for Beginners
- “You Look Like Quasimodo” — 3 Steps to Improve Thoracic Mobility & Posture
- Planks Suck; Ab Rollouts Are Better — 5 Exercises You Should Replace for Good
References
- Zamani Sani SH, Fathirezaie Z, Brand S, Pühse U, Holsboer-Trachsler E, Gerber M, Talepasand S. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatr Dis Treat. 2016 Oct 12;12:2617-2625. doi: 10.2147/NDT.S116811. PMID: 27789950; PMCID: PMC5068479.
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
Featured image via Shutterstock/Davidovici
