Wesley Vissers listed his new gym hacks that you might not be thinking of.
Classic Physique bodybuilder Wesley Vissers might be taking a break from competition but that does not mean that he is not hitting the gym hard. Recently, he broke down 12 tips
[RELATED: Wesley Vissers’ 11,000-Calorie Cheat Day During Break]
Vissers pulled off an upset, defeating Ramon Dino at the 2024 Arnold Classic, which was considered a major upset at the time, but fell down the scorecard at the Olympia. Vissers returned to Columbus to defend his Arnold title but ended up placing fifth.
Vissers went into detail on how to build a strong upper body with these simple fixes.
| Full Name: Wesley Vissers (Classic Physique Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 216-234 lbs | 6’2″ | 5/6/1993 |
| Division | Era | Nationality |
| Classic Physique | 2010s, 2020s | Netherlands |
Wesley Vissers 12 Gym Hacks to Building Strong Upper Body
Vissers listed different tips that will help across all muscle groups in the upper body:
- Use Ankle Cuff on Lateral Raise
- Enhance Stretch on Side Delts
- Use Incline Side Lateral Raise
- Use Unilateral Side Tricep Extension
- Wrap Band Around Elbows During Preacher Curls
- Avoid Front Delts Taking Over Incline Bench
- Go Unilateral on Pulldowns to Hit Lower Lats
- Squeeze Biceps Together on Pec Deck
- Shift Hands Inside During Dumbbell Curls
- Use Soft Pad on Bench During T-Bar Rows
- Use Wide-Grip During T-Bar Rows
- Make Sure to Rest Between Sets
How to Avoid Pain & Enhance Stretch During Side Lateral Raise
Wesley Vissers began his list of tips hitting shoulders using side lateral raises. Vissers urges gym goers to use cables if you are struggling with dumbbells. Also, to get a better stretch, the pulley can be raised.
“Use an ankle cuff on the pulley instead, It puts the load off the wrist and puts it on the side delts. Attach the cuff on a higher pulley which emphasizes tension on the stretch, which means more growth.”
Add Incline Side Lateral Raise & Unilateral Tricep Extensions
There are many popular excises used to build shoulders and triceps. Vissers picked out two that can help with growth and avoid pain.
“Use the incline side lateral raise. Drop the ego, cut the weight in half, let gravity do the work.
Elbow pain during tricep extensions? Use unilateral side extensions instead.”
Slight Changes Needed for Preacher Curls & Incline Bench
Next, Wesley Vissers discussed how to make slight changes on both preacher curls and incline bench press. During preacher curls, it is important to make sure your arms do not flare out.
“Wrap a band or slingshot around your elbows. It keeps your arms locked into a straight path.”
Vissers also explained how to avoid your front delts taking over when performing incline bench.
“Set the bench to the lowest incline possible, still hits the upper chest without dragging your shoulders into it.”
Hit Lower Lats on Pulldowns
Vissers opts for unilateral lat pulldowns when targeting his lower lats. This can be left out when performing traditional reps.
“Go unilateral and drive the shoulder down while pulling the elbow toward your hip. Less arm, more lat.”
Focus on Biceps on Pec Deck, Contract More During Curls
Biceps can be used in many exercises. You might not think about them during pec deck flyes but Vissers wants you to take focus off your hands.
“Stop thinking about your hands. Focus on squeezing your biceps together. That’s how you lock in your chest.
Shift your hands toward the inside of the dumbbell. Gravity pulls the weight outwards, making wrist supination easier, and that bicep peak will hit harder.”
Take Pain Out of T-Bar Rows
If your chest is hurting during T-Bar rows, there is an easy fix.
“Use a soft pad on the bench. It spreads out the pressure on your rib cage so you can stop thinking of the pain and focus on the reps.”
How Long to Rest Between Sets?
Finally, Wesley Vissers answers how long to rest between sets. This is a common question that has many answers. Vissers says it is important to let your heartrate drop below 100.
“Make sure your heartbeat is below 100 beats per minute. Secondly, make sure you’re not out of breath. Lastly, make sure the muscle itself is not still fatigued and there’s no lactic acid there.”
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