Wesley Vissers demonstrated 5 exercises for bigger triceps!

Wesley Vissers is one of the most prominent figures in the current Classic Physique division. His physique embodies the aesthetics of classic bodybuilding, in which proportions, a narrow waist, and well-developed arms play a crucial role. In 2026, he won both the Arnold Classic and the Detroit Pro. He then took second place at the Arnold Classic UK behind Mike Sommerfeld and finished fourth at the Olympia.

He is now preparing for the next season and is gradually revealing how he works on individual muscle groups. In a new video from November 10, he presented five exercises that he includes in his triceps workout.

1. Skull Crusher: The Foundation of His Workout

The first exercise is the skull crusher, also known as the lying French press. Vissers considers it important primarily because it engages the long head of the triceps. This muscle crosses the shoulder joint, so the load on it is also influenced by the position of the arm.

That’s precisely why it can be beneficial to include exercises where the arm is raised and the long head of the triceps works in a more stretched position. Vissers recommends two working sets of 8 to 12 repetitions. However, it’s important to control the movement and avoid overloading the elbows with an improperly chosen weight.

2. Kickback: One-Arm or Pulley?

The second exercise is the triceps kickback. This is an elbow extension in which the arm is typically guided along the torso or slightly beyond its level. Vissers compares the one-arm and pulley variations. He points out that when using a dumbbell, the resistance changes during the movement depending on the position of the forearm relative to gravity. A pulley provides a different resistance curve and may be more practical when trying to target a specific part of the movement.

However, this does not mean that one variation is automatically better for everyone. The key factors are the execution, range of motion, and the ability to gradually increase the intensity over time.

3. Close-Grip Bench Press

The third exercise is the close-grip bench press. Vissers performs it on a multipress, or Smith machine. The reason is practical: he often trains alone, and the machine allows him to better control the movement of the barbell. The close-grip bench press is a multi-joint exercise that engages not only the triceps but also the pectoral muscles and the front part of the deltoids.

Vissers recommends three working sets of 8 to 12 repetitions. When performing the exercise, it’s best to choose a grip width that allows for a natural position of the wrists and elbows.

An extremely narrow grip is not necessary to effectively target the triceps.

4. JM Press: A Less Well-Known Triceps Exercise

The fourth exercise is the JM Press. This movement combines elements of the close-grip bench press and the French press. Depending on the specific variation, the barbell is lowered toward the upper chest or the face.

Vissers uses a grip approximately shoulder-width apart. The JM Press can be an interesting alternative for more experienced athletes looking to expand their triceps training. However, due to the specific range of motion, it’s advisable to start with a lighter weight and pay attention to elbow comfort.

5. One-Arm Pulldown

The final exercise is the one-arm high pulldown. Vissers incorporates it into three sets of 12 to 15 repetitions. The one-arm variation allows you to focus on each arm separately and adjust your body position to your individual anatomy.

It can also help reveal differences between the right and left sides. The movement should be controlled, without significant movement of the shoulders or torso. The goal is not merely to move the weight from one point to another, but to create an appropriate load on the triceps.

What Can You Take Away from Vissers’ Training?

What’s particularly interesting about Vissers’ approach is the combination of different types of exercises. It includes multi-joint presses, isolated extensions, and movements in which the long head of the triceps is more significantly stretched. For the average gym-goer, however, it’s not necessary to automatically copy all five exercises in a single workout. The total number of working sets should correspond to your experience, other training, and recovery capacity.

The most important thing isn’t to cram as many exercises as possible into your workout plan, but to choose ones that you can perform with good form over the long term and gradually improve your performance in them.

If you want to follow Wesley Visser’s example and work toward bigger, stronger arms, focus not only on proper exercise technique but also on nutrition that will support your training efforts. Adequate protein intake is essential for building and maintaining muscle mass, which you can easily supplement with GymSupps XWhey Protein. If you want to boost your performance during intense strength training, GymSupps Creatine Monohydrate is also worth considering. When taken regularly, creatine helps increase physical performance during short-term, high-intensity exercise intervals. Properly chosen supplements can thus be a practical part of your diet, while real progress depends primarily on consistent, high-quality training, adequate energy intake, and recovery.