Cristiano Ronaldo, the all-time leading goalscorer in the UEFA Champions League, will be honoured with a special award from UEFA President Aleksander Čeferin in recognition of his remarkable legacy in the world’s most prestigious competition.
Ronaldo’s achievements in Europe’s premier club competition – accomplished over the course of more than 18 years – will be recognised during the inaugural 2024/25 UEFA Champions League 36-team league phase draw ceremony, which will take place on Thursday 29 August at the Grimaldi Forum in Monaco.
The former Sporting Clube de Portugal, Manchester United, Real Madrid and Juventus forward has scored 140 Champions League goals in 183 appearances. He is 11 goals clear of Lionel Messi and 46 ahead of third-placed Robert Lewandowski at the top of the scoring charts.
“Cristiano Ronaldo is one of the brightest stars in the UEFA Champions League constellation. His extraordinary goal-scoring achievements in the competition seem destined to stand the test of time, posing a remarkable challenge for future generations to surpass. His sustained excellence at the highest level is a testament to his relentless pursuit of both team and individual honours. Over more than two decades, he has continuously evolved and refined his game while preserving a youthful passion for scoring and celebrating goals. His professionalism, work ethic, dedication, and ability to shine on the grandest stage are qualities that football players everywhere should aspire to emulate.”
Aleksander Čeferin, UEFA President
Ronaldo has finished seven separate Champions League seasons as leading scorer – more than any other player – spanning from his eight goals in Manchester United’s triumphant 2007/08 campaign to his 15-goal haul when Real Madrid claimed their third straight title in 2017/18.
He also holds the record for most goals in a single Champions League season having found the net 17 times in 2013/14, including in the extra-time win against Atlético Madrid in the final.
The Portugal forward has won the competition once with Manchester United and four times with Real Madrid – making him the first five-time winner in the competition’s history since 1992 – and is the only player to date to have scored in three separate UEFA Champions League finals (2008, 2014, 2017).
Specifically, the barbell bench press is among the
Massive Three in aggressive powerlifting, alongside squats and deadlifts.
This is because with squats, deadlifts and bench press, you may have a transparent image of total complete body strength.
As such, the bench press is considered the last word upper body train. Another difference is
the muscular tissues, and more particularly, the pec
fibers that every variation will assist prepare. A massive purpose for utilizing flat, incline, and decline bench presses is
they are often great for biasing the completely
different muscle fibers of the pec main. If you would possibly be only going
to do one bench press exercise on your chest
muscular tissues, the flat barbell bench press might be the better selection. It works each your higher,
center, and lower pecs in a protracted vary of movement, and is confirmed effective for building
an enormous chest.
This is why I don’t love the thought of “better” or “best” as that language with
train selection is usually shortsighted. Under are a couple of goal-specific contexts where every of these bench press variations could be higher than the
others. This rack has bars on either side set on the degree of your
chest. If your raise fails on an influence rack, the bars stop the barbell from crushing your chest.
Being sturdy in the bench press will allow you to achieve success
in all other functional push movements, to not point out
in sports activities and in life. The purpose dumbbells are
so nice is that they supply a higher vary of motion and so
they permit your arms to work independently, which may iron out muscle imbalances.
Furthermore, it requires them to activate to a barely larger degree to stabilize.
The flat dumbbell press is an outstanding exercise for creating
your chest, shoulders, and triceps, providing a balanced and symmetrical upper body.
To gain a deeper understanding of chest muscle anatomy and biomechanics, try this comprehensive information on ExRx.net.
Additionally, the exercise engages stabilizing muscle tissue, such
because the serratus anterior, to maintain control and balance
all through the motion. This comprehensive muscle activation makes
the flat dumbbell press an integral part of any upper-body exercise.
When it comes to building upper body dimension and power, the bench press is amongst the handiest workout routines you can do.
Your chest or the pectoral region consists of four muscles- pectoralis
main, pectoralis minor, subclavius, and serratus anterior.
These muscle tissue are answerable for rotating and
flexing the higher limb and maintaining its vary of movement and suppleness.
I even have seen people who bench press 300+ lbs but cannot even rise up 100lb dumbbells during their press.
If you may be only doing dumbbell presses you want to definitely mix in bench press at some point and still do your dumbbell
presses. There is not any precise conversion for dumbbells to barbell bench press nonetheless you could get a considerably rough number to start with and it can be enjoyable to try and predict your max just begin light to be safe.
Read additional as we talk about the method to make excessive gains on your bench press coming from dumbbell presses.
Maintain the dumbbells with a parallel grip, palms
facing forward.3.
For those aiming to build muscle mass, incorporating the
next volume of sets and repetitions could be helpful.
A frequent strategy is to perform three to 4 sets of 8 to 12
repetitions, with a weight that’s challenging but permits
you to preserve proper kind throughout each set. On the opposite hand,
if increasing power is your primary goal, you would possibly
focus on fewer units (about three to 5) with lower repetitions (4 to 6) at a heavier weight.
It’s important to allow for enough relaxation between units,
typically 1 to three minutes, to make sure muscle restoration and optimum
performance on subsequent units. Ladies can profit from the flat
bench press because it helps to strengthen and shape the chest muscle tissue.
Make the train harder by switching out your dumbbells for
a set of kettlebells. Due to the uneven weight distribution of kettlebells (the “bell” portion weighs
greater than the handle of the equipment), it requires extra stability and management to perform the exercise appropriately.
This train will allow you to develop the baseline strength required for the motion whereas additionally beginning to have interaction the stabilizing muscular tissues
of the shoulders without isolating each shoulder independently.
Newbies ought to be succesful of do 1 rep utilizing around
45% of their physique weight (both dumbbells combined).
Intermediates should have the flexibility to
carry approximately 90% of their body weight, and superior lifters roughly 130%.
This compound movement not solely builds power but
also promotes muscular hypertrophy and joint health when performed correctly.
Incorporating the flat dumbbell bench press into your routine can result
in vital improvements in higher body energy
and aesthetics. The flat dumbbell press is amongst the handiest workout routines for building strength
and measurement in your chest muscle tissue. It serves as a cornerstone motion in power coaching routines and is appropriate for beginners and advanced lifters alike.
In Contrast To its barbell counterpart, the flat dumbbell
press offers higher flexibility and allows for a extra pure
vary of movement, making it a popular selection among health lovers.
If you train chest twice per week, you are capable of do the flat bench press during one workout and save the incline for the
other exercise.
All in all, the flat bench press would always be thought of a major carry, not an help carry like incline or decline bench presses could additionally be
depending on the program. We will go over programming bench press into your routine later on this guide.
The bench press performs a vital role in weightlifting, bodybuilding,
and powerlifting as it is considered one of several staple compound workout routines.
In my teaching opinion, it’s a good suggestion to familiarize your self with the entire barbell bench press variations.
Each variation can be helpful at totally different points in time depending in your objectives and understanding the “when” to make use of each is necessary.
When I was struggling with a shoulder tweak from college cheerleading, I obtained super into decline benching,
and after I needed greater delts I was programming incline all of the time.
Then, in fact, you have flat, which is my fixed rock for constructing horizontal pressing energy.
If your arms, particularly forearms, are long relative to
your body, touching your chest in the incline bench press might become
difficult and even inconceivable. In this text, I break down five
of the biggest variations between the incline
bench press compared to the basic flat bench press.
Nonetheless at some point you might hit a plateau that’s when you want to switch it up and perhaps start with dumbbell flat presses then perhaps
do barbell incline press and decline press. Each
the incline dumbbell press and the flat bench press
are effective workout routines for constructing a robust, muscular chest.
By understanding the benefits and disadvantages of every exercise,
you probably can choose the one which best aligns together with your individual goals and skills.
The incline dumbbell press is designed to extend chest power and size, so it’s typically included in a well-rounded, intermediate
power coaching program. If you break up up your weekly workouts
by physique half, include this chest exercise on your higher physique or chest day, after workouts like pushups or the flat bench press.
The flat bench press is a cornerstone exercise in weight coaching and bodybuilding, famend for constructing higher physique power and muscle mass.
Starting with the Dumbbell Press, give consideration to a full range
of motion. The incline press may be problematic for many who expertise shoulder ache.
If you’ve ongoing shoulder pain, try the train on a machine or with a barbell earlier than trying it with dumbbells.
The larger the angle, the more the train will have interaction the shoulders.
After these 2 weeks, you can start to use progressive overload
by lifting heavier dumbbells and decreasing reps.
Let’s clarify- it’s ok in case you are a thin beginner to
raise mild and in excessive rep ranges of 15+ per set whenever you first start training.
Sure, the dumbbell bench press is a good different to the barbell bench
press and presents added benefits of stability and elevated vary of motion. The triceps brachii, located in the again of the upper arm,
act as synergists during the flat chest press. They assist the chest muscular tissues in extending
the elbows and finishing the urgent movement.
All three heads run into a standard tendon which attaches to the olecranon means of the ulna bone in the forearm.
Actually, the decline is the least important of flat, incline and decline bench presses
for the typical lifter. You can get just nearly as good impact
for the lower chest with weighted dips and its safer.
Really flat and incline are an important bench press variations.
In that case, start with machine weights or a barbell incline press to
grow accustomed to the movement, then move on to the incline dumbbell press when you’re
prepared. When performing the incline dumbbell press,
the most important thing is to pick out an applicable weight on your power stage, which might be less than you think.
You should be capable of complete between eight
and 12 repetitions with the load you select for a typical exercise routine.
They work a quantity of different muscle tissue in your higher body, including the chest, shoulders, and arms.
Cortisol can be produced when performing the dumbbell
bench press. Nevertheless, cortisol helps the physique create vitality by consuming tissue.
Keeping your cortisol ranges low by resting between sets of snatch-grip deadlifts is essential.
It uses the identical kind as a barbell bench press, however lifters have a larger vary of movement, so it’s
simpler to beat plateaus. Selecting the appropriate weight for
a dumbbell bench press is essential for performing this train.
Focus on maintaining proper alignment and warming up adequately earlier than the train.
Don’t miss our Chest Exercise Library, where you’ll discover
detailed guides, efficient exercise plans, and expert
tips to push your features to the next stage.
Structure your coaching in accordance with your fitness degree,
ensuring adequate rest between sets and workouts.
From the smallest daily movements like choosing one thing off the
bottom to enjoying sports and even swimming,
having robust chest muscles are essential. Permit adequate time for recovery between workouts to prevent overtraining
and promote muscle restore. Increase the weight or the number of reps
gradually to challenge your muscle tissue and stimulate progress.
There are many instances if you want to know the way it transfers from one workout to a different.
All 6 are equally vital, however at present we will just concentrate on push,
and thus, bench press, as BENCH PRESS is the KING of PUSH.
In order to excel on this important motion pattern, it’s necessary to be taught everything
you possibly can about it. There isn’t a definitive rule,
however some recommend performing the incline press first as a outcome
of it’s more challenging. Beginning with
the harder train can guarantee most effort is applied when you’re freshest.
To begin, an athlete should select a weight that they’ll
management for 3 units of eight repetitions.
Athletes can regulate the amount of weight up and down based mostly on the variety of sets and repetitions.
One of the dumbbell bench press challenges is lifting the
dumbbells to the appropriate location. Not Like the barbell bench press, you can’t rack the burden between sets.
A compound lift workout routines multiple muscle groups simultaneously.
The dumbbell bench press is among the best chest workout
routines for constructing mirror muscles, the ones you take a glance at
in your reflection.
Right Here is the diagram from earlier once more,
but this time with anterior deltoid muscle activity added.
Make sure the trail of the bar just isn’t too low—over the mouth
and neck region—when racking or unracking. Transfer the load to and from the rack along with your arms prolonged, not low across the neck and face.
As Soon As you’ve finished your desired reps, place the bar on the rack.
Whether your objective is to build muscle, increase strength, or enhance overall upper-body functionality, the flat dumbbell press
is an invaluable addition to your training routine.
By progressively increasing the load, the flat bench press stimulates hypertrophy, resulting in muscle development.
It’s a key train for anyone aiming to construct a a lot bigger and stronger chest.
Sure you need to combine in each dumbbell press and barbell bench press.
This will assist improve your strength total and have the flexibility
to break through plateaus when wanted. Now if you only have dumbbells it
is nice to stay with them until you attain a plateau then change it up and work in these barbell presses.
Be that as it might, you may be following a program that only has you hitting bench press once a week and likewise overhead press
as quickly as per week. You can also be at a more superior stage where you need extra time for restoration between sessions,
so training bench press once per week is best.
Overall, the same is true for alternating dumbbell chest presses as nicely.
Preserving your legs up like it will considerably increase the demand in your core stability, which in flip allows for larger levels of power.
That stated, because you can’t drive pressure
from your toes, you won’t be in a position to carry
as a lot.
The reverse grip barbell bench press could be accomplished utilizing a flat or incline bench.
Either way, the aim of the reverse grip bench press is to take strain and work off the shoulders.
The reverse grip places emphasis on the upper chest and
the triceps.
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