Wesley Vissers’ Push Day Workout for Classic Physique Size and Olympia-Level Chest, Shoulders, and Triceps

Wesley Vissers’ push day workout uses machine-focused chest, shoulder, and triceps training to build size while maintaining control during prep.

Every bodybuilder wants standout abs, legs, and glutes but a truly complete physique also requires a powerful upper body. In Classic Physique, chest fullness, shoulder width, and triceps detail can make a major difference in stage presence and symmetry. In this workout breakdown, we take a closer look at Wesley Vissers’ push day routine, including the exercises he uses, why he favors certain machine movements, and how the session supports hypertrophy during a cutting phase.

Vissers is one of the top names in Classic Physique and won the 2024 Arnold Classic. He later placed eighth at the 2024 Olympia, according to reported results. His training style remains popular because it combines bodybuilding precision with practical exercise selection.

Wesley Vissers’ Push Day Workout 

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This Wesley Vissers’ push day training is in his cutting phase. During this phase, the goal is to lower your calories while maintaining strength and muscle. Vissers does warm-ups to prepare his muscles and joints before exercising. In total, he hits six push day exercises using machines and dumbbells. Below are the exercises for his push-day workout. 

1. Machine Decline Chest Press

Wesley Vissers did a machine chest press to kickstart his push day workouts. He pinned his back to the bench on a decline during this workout. The machine decline chest press builds your pecs, triceps, and delts. Research shows that this exercise targets your lower pecs due to the decline of the bench (2).

Using a machine offers more stability, so lifters of all levels can do this routine. Compared to free weight chest movements like the barbell bench press, it eliminates core and stabilizer involvement to only engage the pecs. 

2. Incline Smith Machine Bench Press

The incline Smith machine bench press is an exercise that targets your pecs, delts, and triceps. Using a Smith machine for this exercise means you’ll need less stabilization and balance than a free barbell. It also offers a straight bar path, and you can focus more on your upper body muscles.

Wesley Vissers states that he prefers a Smith Machine as it removes the need for a spotter. He also says that not locking your elbows out helps to keep tension on your chest muscles. Vissers does three warm-up sets, one working set, and two back-off sets with high reps for more muscle growth.

3. Cable Fly

The cable fly is an isolation routine that mainly targets your chest muscles. Compared to the bench press, its main job is to add volume to your pecs. Biomechanically, you can’t use as much weight on this movement as the barbell bench press. 

To do the cable fly, Wesley Vissers used a functional trainer. This offers an angle of pull that is similar to doing dumbbell flyes. He also assumes a staggered stance and uses a neutral grip during this routine. 

4. Cable Triceps Pushdown 

The cable triceps pushdown, as the name suggests, builds your triceps. This exercise improves your upper arm development by hitting all three heads of the tricep muscle. Cable triceps pushdowns are single joint isolation exercises, and research shows how you can use the intensity of this exercise to induce muscle growth in all three heads, leading to bigger triceps and arms (3).

Wesley Vissers grabbed an EZ bar using a narrow grip to do the cable triceps pushdown. He also avoids fully extending his elbows in the bottom position to prevent joint strain. Vissers did this exercise using an overhand grip.

5. Cable Overhead Triceps Extensions

The cable overhead triceps extension is another exercise that targets all three heads of the triceps. However, the overhead position places particular emphasis on the long head. This exercise is a great way to increase the size of your triceps and arms.

Wesley Vissers did cable overhead triceps extensions unilaterally. He advises starting with your weaker arm and working it as much as possible before matching it with your stronger arm. Unilateral exercises are also great for finding and addressing muscle imbalances between your arms.

6. Sideways Incline Dumbbell Lateral Raise

Wesley Vissers targets his shoulders with his last movement for the day as he looks to qualify for Olympia. Sideways incline dumbbell lateral raises isolate your lateral delts. To keep constant tension on your muscles, you should avoid the dumbbells touching your body at the bottom of your movement.

You can watch Wesley Vissers’ full push workout to qualify for Olympia here:

What Makes This Push Day Effective for Classic Physique?

Wesley Vissers’ push workout stands out because it reflects classic bodybuilding priorities:

1) High Stability = Better Tension

Machine and cable movements reduce balance demands, letting the athlete focus on the target muscle.

2) Smart Exercise Order

He starts with chest compounds, moves into chest isolation, then finishes with triceps and lateral delts.

3) Prep-Friendly Fatigue Management

During a cut, recovery can be more limited. Machine-focused training can help maintain intensity without excessive systemic fatigue.

4) Hypertrophy-Focused Execution

Techniques like controlled lockouts, back-off sets, and unilateral work all support bodybuilding goals, not just moving weight from point A to point B.

How to Use This Workout in Your Own Training

If you want to adapt this routine, here’s a practical template:

Sample Push Day (Inspired by Wesley Vissers)

• Machine Decline Chest Press – 3–4 sets
• Incline Smith Machine Bench Press – 3–5 sets (including back-off work)
• Cable Fly – 3–4 sets
• Cable Triceps Pushdown – 3–4 sets
• Cable Overhead Triceps Extension – 2–4 sets each arm
• Sideways Incline Dumbbell Lateral Raise – 3–4 sets

General Hypertrophy Tips

• Use controlled reps
• Prioritize full range of motion
• Keep rest periods consistent
• Track load and reps weekly
• Train close to failure on isolation work (with good form)

Final Takeaway

Wesley Vissers’ push day workout is a strong example of Classic Physique hypertrophy training done right: stable pressing, targeted chest volume, focused triceps work, and delt isolation to complete the look.

If your goal is to build a more aesthetic upper body, this machine-focused push day can be a highly effective framework—especially during a cut or when recovery is limited.

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References

1. Bartolomei, S., Nigro, F., Malagoli Lanzoni, I., Masina, F., Di Michele, R., & Hoffman, J. R. (2021). A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. Journal of strength and conditioning research, 35(6), 1520–1526. https://doi.org/10.1519/JSC.0000000000003573
2. Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Influence of bench angle on upper extremity muscular activation during bench press exercise. European journal of sport science, 16(3), 309–316. https://doi.org/10.1080/17461391.2015.1022605 
3. Hussain, J., Sundaraj, K., Subramaniam, I. D., & Lam, C. K. (2020). Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise. Frontiers in physiology, 11, 112. https://doi.org/10.3389/fphys.2020.00112