Wesley Vissers Shares Upper Body Workout for Chest Shoulders and Triceps

Dutch bodybuilder Wesley Vissers aims to build on his Arnold Classic success by claiming the Classic Physique crown at the 2026 Olympia competition. He recently posted a simple yet effective training session focused on developing mass in the chest, triceps, and shoulders. According to Vissers, the r

Dutch bodybuilder Wesley Vissers aims to build on his Arnold Classic success by claiming the Classic Physique crown at the 2026 Olympia competition. He recently posted a simple yet effective training session focused on developing mass in the chest, triceps, and shoulders. According to Vissers, the routine remains straightforward because each movement aligns directly with muscle growth principles. Participants should prepare for an intense session involving deep stretches, heavy loads, and complete muscle contractions to achieve maximum results.

Exercise Breakdown From Wesley Vissers Session

• Seated Chest Press
• 20-Degree Incline Smith Machine Bench Press
• Pec Dec Fly
• Cable Side Lateral Raise
• Side Triceps Pushdowns
• Overhead Triceps Extension

Detailed Sets Reps and Expert Guidance

The workout begins with the seated chest press where Vissers emphasizes using substantial weight to promote hypertrophy while ensuring a full range of motion through complete stretches and contractions. This approach creates an exceptional muscle pump and sets the foundation for the remainder of the training block. After establishing blood flow to the target areas, he transitions to a moderate incline position of approximately twenty degrees on the Smith machine bench press. This angle places greater emphasis on the upper chest region along with the shoulders and triceps compared to a flat bench variation. The setup also reduces the tendency to excessively arch the lower back allowing for improved shoulder and upper chest elongation during the movement.

Next comes the pec deck fly which serves as the final chest isolation exercise. This machine-based movement focuses on horizontal adduction to target the pectoral muscles directly. Vissers stresses the importance of achieving both a full contraction at the peak and a deep stretch at the bottom to fully fatigue the muscle fibers and support ongoing development. Following the chest work he incorporates cable lateral raises using the cuff attachment to target the side deltoids. He notes that the side delts receive a beneficial warm up during chest training and that developing these muscles remains essential for overall shoulder width and aesthetics.

Staying with cable equipment Vissers performs side triceps pushdowns again utilizing the cuff attachment to emphasize the lateral head while the medial head assists in stabilization. He describes this as one of his preferred triceps movements. To complete the session he adds overhead triceps extensions which place the long head of the triceps under a significant stretch when the arms are positioned above the head. This final exercise ensures comprehensive development across all three heads of the triceps muscle group. The recommended structure involves three sets on the initial chest press movement followed by two sets on each of the remaining exercises. Lifters should target eight to twelve repetitions per set while maintaining focus on progressive overload and proper form to maximize gains in the chest triceps and shoulder areas.