Protein Isolate
Boris Sheiko Bench Program
It’s time to stop the previous routines and get to know the Sheiko Bench Program , which is very popular and practical. Many of you may not be familiar with this method and have never even heard of it, but you should know that at the time you are reading this article, Boris Sheiko is probably the best powerlifting coach in Russia.
He has worked with world champions and record holders such as Andrey Belyaev, Kirill Sarychev, Yuriy Fedorenko, Alexei Sivokun and Maxim Podtini.
In the rest of this article, you will learn about the Sheiko chest press.
What is the Sheiko Bench Program ?
We have reviewed Shiko’s chest press program, how to do it and the rules and preparation for the competition.
You may have thought that you want to increase your bench press. If so, this chest press program is for you! The sheiko chest press is a 13-week strength training program with regular intensity and volume.
The Shiko program is actually a powerlifting exercise designed and implemented by Boris Shiko, the coach of the Russian national team powerlifting program since the 1990s. This app is designed in a way that makes it easier for you to track your workouts. The chest press program is completely customized for each athlete.
Strength, Patience, Passion are needed for the Sheiko Bench Press
Sheiko chest press is very practical but difficult. It is necessary to do it appropriately and correctly and evaluate your strength sufficiently. that Boris Ivanovich himself called these exercises “a road map for lovers to go upside down”. This term fully corresponds to the spirit of the program.
If you can handle the difficulty and have enough patience, passion and determination, you are guaranteed physical fitness and then +30% increase in chest press.
History of Sheiko Bench Press
You might be thinking to yourself, where did Sheiko’s workout program first come from? This term is named after the world famous powerlifting coach, Boris Sheiko. The results of this coach’s work speak volumes.
Shiko has coached some of the greatest powerlifters in the world. Under his training, 9 world championships have been held in the International Powerlifting Federation and a total of 40 gold medals have been received. Between 1999 and 2005 he led the Russian International Powerlifting Team.
During these six years, this team won 7 championships in Europe and the world.
Shiko has published more than a dozen books and 150 articles on this technique.
It is the same in the Sheiko method chest press category.
He designs a perfect powerlifting program so that every ounce of energy is extracted from every drop of sweat that is shed.
Sheiko technique: heavy key Presses
The method developed by Professor Boris Sheiko, coach of the Russian national powerlifting team, is highly effective for generating more power in heavy presses.
In this technique, the barbell should be positioned higher than usual, and the lifter should perform the positive phase at normal speed and the negative phase at a speed of 5 to 20 seconds until the end of the activity.
It is necessary to keep the central muscles of the body active and contracted, including the abdomen, etc.; In such a way that you are even ready to get punched in the stomach.
How does the Boris Sheiko Bench Program work?
The sheiko bench press program, in most cases, consists of squats twice a week, deadlifts once a week, and bench presses three times a week. This program seems to be suitable for a novice athlete. However, it is better to get a suitable and correct program from a sports coach or expert.
Now, if you have more body mass, you are stronger or more experienced, you can move the intensity with the volume as appropriate. Sheiko’s chest press is an excellent exercise for bulking, building muscle , strength and hammering the athlete’s body.
What makes Boris Shiko’s Method stand out?
There are many things that set this technique apart from other programs.
it is long
Sheiko’s chest press is not a program that you go to the gym several times a week for a thirty-minute session. This is a powerlifting program for people who are looking for serious results. Athletes who want to seriously bulk up build professional, new muscles for more than just show and cheer.
You’re supposed to know the heavy weights well, use them a lot, and plan accordingly. Shiko’s technique will keep you busy for the right amount of time.
Not easy
As you know, professional bodybuilding exercises are not planned and designed for people with weak body size. You started doing this activity because it is something you are passionate about. Perhaps, to prove this claim, Shiko’s technique is a suitable way. Whatever it is, you’ve overcome a steep hurdle to reach the top.
Shiko’s powerlifting program is just like regular powerlifting. The first week will surprise you, you may experience something different from the training you are used to, and that’s okay. As soon as you feel the benefits and proper progress in the Sheiko Bench Program process, you will do it again and again.
Advantages of Bench Press by Boris Sheiko Method
Chest muscle strengthening: Bench press is basically done to strengthen and increase the volume of the muscles in the chest area. By doing this activity regularly, the chest muscles become bulky and strengthened.
Strengthening the shoulder and hand muscles: In addition to the chest, this movement is useful for strengthening the hand and shoulder muscles, both of which are very important for performing daily activities.
Increasing the strength of the pelvic muscles: Sheiko Bench Program helps to strengthen the pelvic muscles properly and effectively.
Increasing throwing power: This exercise increases the throwing power in the chest muscles and can be useful for the quality of other sports.
Strengthening the cardiovascular function: Even if the chest press movement is done normally and with low weight, it can help to strengthen the cardiovascular system.
Increasing endurance and helping flexibility: doing chest press using different techniques and different weights can improve endurance and flexibility in muscles.
Fatigue Management is one of the main benefits of the Sheiko Method
Despite its high volume, the Sheiko method is very effective in managing fatigue.
This is primarily achieved by varying the intensity and volume from session to session and week to week. While you may occasionally face challenging weeks of heavy bench pressing, you will also work with lighter and easier weeks. This balance between difficulty and ease of activity prepares the body to manage and control fatigue effectively.
Weight Gain in the Sheiko Technique
The Sheiko bench press is a percentage-based exercise program. Simply put, you start with a known round with maximum repetitions and continue the entire cycle with the same number of repetitions. Your progress will help you move into the next stages through initial weight gain, heavier lifts, and increased volume that you control over time as your activity cycle progresses over 16 weeks.
Important points to pay attention to when doing Boris Sheiko Bench Program :
Always pause before repeating each set; A pause of at least 2 seconds
Do not neglect the standard body form in all steps and sets. Keep your body condition in mind in any case.
Your goal is to build muscle and exercise, not test; Walk confidently and powerfully
Do not rest more than 2-3 minutes between sets
At the end you should feel tired but not exhausted; Muscles should be relaxed and well worked
Stephen Pritchard’s question to Boris Sheiko about Technique
Stephen asked, “I’ve heard many say that Sheiko’s training is too hard or that Sheiko’s chest press is built for very advanced athletes.
I think it comes from people who don’t like intense training or those who have tried to follow a program that isn’t designed for their athletic level. Do you coach people of all levels and abilities? Is this method recommended for beginners or for those who practice other sports?”
Boris Sheiko replied: “Do to the difficulty of the training programs I have designed, in all the global programs I have written in the past and currently train a wide range of athletes, I have always warned that the programs change according to each person’s needs.
The very common problem that I constantly face is that many athletes don’t use programs that fit their skill level; instead, they want to follow a winning program to turn them into instant heroes without going through the previous stages of training.
I write a program for all stages of my students’ training lives, but due to discouragement, many have focused solely on the goal without truly considering how to achieve it.”
The last word – Summary
After a few weeks of the sheiko bench press, if you’ve done everything right, you should be able to increase the load on your bench press. Here some kind of change and improvement of power has happened. Over time and by continuing to practice, you will experience an increase in volume in the chest, shoulders and triceps.
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