Surging IFBB Pro Wesley Vissers is back to educate his fans and followers. On November 24, 2024, he shared his top three exercises that effectively build the triceps.
After upsetting Ramon Queiroz at the 2024 Arnold Classic Ohio and then promptly claiming another victory at the Arnold Classic UK, many began to wonder if Vissers could be the one to finally dethrone the reigning Classic Physique Olympia champion, Chris Bumstead.
However, when it came time to take to the prestigious Mr. Olympia stage, Wesley Vissers didn’t perform as expected. Despite high expectations, he was excluded from the final callout during prejudging, and by the end of the finals, Vissers placed eighth.
Bodybuilder Wesley Vissers Shows Off His Top 3 Triceps Exercises
Although Vissers fell short of his goals at the Olympia, he wasted no time getting back to work in the gym. Refusing to dwell on the setback, Vissers shifted his focus to improving, and recently shared a video where he walks fans through his top three exercises for building and improving the triceps.
“Why are triceps so important? Because they take up two-thirds of the size and mass of the upper arm. So when you flex your arm, you want this nice hang beneath the tricep, beneath your arm.”
Wesley Vissers’ Top 3 Tricep Movements
- Overhead Cable Triceps Extension — 4 sets 10-15 reps
- Side Cable Triceps Extension — 3 sets 12-15 reps
- Cable Pushdown — 3 sets 10-12 reps
Overhead Cable Triceps Extension
The first exercise that Vissers demonstrated was the overhead cable tricep extension, crediting it for providing a deep stretch while under tension.
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“Anything that stretches out the triceps overhead, because the moment you do this with your arm, you get a stretch here and as we all know, the more you stretch the muscle under a load, the more it’ll grow. The more stimulus you will get.”
He also explained that he chooses to use the cables over dumbbells because it keeps the tension on the tricep and not the joints.
“Why do I choose a cable on here, rather than a dumbbell? Because this keeps the tension more on the tricep but even better guys, look at this, so I’m taking this is an ankle cuff, you can grab it here if you want [the pulley] but this is more comfortable” Vissers said.
“I’m going down and when you’re going down you want to feel that full stretch and when you feel that full stretch, this is where the growth happens. When you go upwards, you don’t want to go all the way because look at this, I can just keep standing like this forever which means the tension is on the joint and not the muscle.”
Side Cable Tricep Extension
Next, Wesley Vissers moves into side cable tricep extensions where he emphasizes the importance of proper form.
“Here you can once again grab this or grab it right here if you don’t have an ankle cuff. Put your hand in here and now also look at the cable, as I’m going down, look at how my arm is positioned and this cable. We are going into the same direction.”
Additionally, Vissers explained that the focus should be on stretching and contracting the tricep.
“Your tricep routine should focus on the stretch and one at the contraction. Go all the way down. Feel the contraction of the short head because you really want to feel that squeeze, and squeeze in those details in the triceps. Get blood in there. Go all the way up again and go back down.”
Cable Pushdown
For the last movement, Vissers explains how to position the elbow for smooth repetitions.
“As you can see, the moment I want to put my elbow to the body, the hand is moving along with it which is why a free-motion ankle cuff or a cable works way better to align with the triceps.”
“Go all the way up, go all the way down. It feels great now, but imagine, year after year of doing this, the tension is going straight up but the elbow is going to the side so it’s really weird torque and tension to the elbow which is not what we want. We don’t want to work the joint, we want to work the muscle.”
Vissers finished the routine by offering a variation that uses both arms during the cable pushdown. He utilized an attachment that allowed him to equip a pair of ankle cuffs.
“If you still want to work both arms at the same time because if you’re a serious trainer it’s kind of boring to always train everything with one arm at a time. You want to lift some heavy weights.
So how do you do that? You kind of have to go for something like this. You want it to be freely moving, your hands, and with this, it allows you to still move the hands freely but still move two arms at the same time.”
Even though Wesley Vissers was unable to accomplish what he set out to do at the 2024 Mr. Olympia, he still made huge strides as an athlete this year. After becoming the Arnold Classic champion in the Classic Physique category, it would be great to see him come back in 2025 to defend his title.
“If I’m honest, I think Ramon won’t be able to beat me ever again anymore,” adds Vissers.
With each competition, Wesley Vissers continues to fine-tune his physique, and fans can expect even greater progress in the coming year. As he addresses weak points and sharpens his conditioning, Vissers could go on to challenge the top athletes in Classic Physique at the 2025 Mr. Olympia.
RELATED: Wesley Vissers Shares The Top 3 Exercises He’s Using to Build His Quads for the 2024 Mr. Olympia
To watch Wesley Vissers’ full video, click the link below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
