Cydney Gillion incorporates a standing machine variation of the shoulder press.
Figure Olympia champion Cydney Gillon has maintained her spot on the division’s throne, amassing seven consecutive titles. Recently, Gillon shared insights into the shoulder training that partially constructs her X-frame.
I’m feeling great, ready to defend my title.
Under the guidance of 24-time Olympia-winning coach Hany Rambod and her trainer Damian Segovia, Gillon, on Sept. 6, 2024, offered a glimpse into her shoulder training six weeks before the 2024 Olympia.
Gillon dedicates 25 minutes to cardio twice daily. Research indicates that regular cardio exercise can significantly reduce the risk of heart disease, contributing to a healthier lifestyle. (1)
Gillon warms up using free weights and machines to prepare her for the working sets. (2) She completes multiple sets of 15 to 20 reps of standing dumbbell presses before moving on to one set each of lateral raises and shoulder presses on the machines.
Gillon starts her working set with a Panatta machine, noting it feels incredibly smooth.
It’s nice to have two pads that match and are not rusted.
Gillon performs standing shoulder presses while detailing her supplements and pre-workout drinks.
“I do Amino KEM [Evogen Amino EAA] and AminoJect [Evogen BCAA]. I have [Evogen Carnigen] and [liptropics] side pre-fasted. My glutamine are my main babies,” described Gillon.
Gillon targets her shoulders using a neutral grip on the machine shoulder press. To execute the exercise with control, she performs unilateral lateral raises, which allows her to maximize stimulus on her deltoids and minimize tension on her traps.
Training shoulders unilaterally enhances focus on target muscles and fosters a stronger mind-muscle connection, which benefits muscle growth. It can also address strength and muscle imbalances or training around injuries.
During the Smith machine presses, Gillon moves through her full range of motion. Her wrist positioning impresses Rambod, who says, “Notice how she’s keeping her elbows right beneath her wrist. Perfect form; textbook.”
Gillon concludes her shoulder training with a superset of Arnold presses and dumbbell lateral raises. Segovia notes that the Arnold press pumps her shoulders by abandoning the “traditional rotation.” Instead, Gillon allows the dumbbells to naturally fall where they feel comfortable. This allows Gillon to maintain where the tension goes.
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