>Regarding chest presses, I understand not to bring my arms
>down too far, and I think I'm doing the scapular contraction
>thing right (isn't that just like squeezing your shoulder
>blades together), so how far do you place your hands when
>doing chest presses and push-ups?
>
>Also, I'm working on more of an endurance type rotation right
>now, but when I begin my strength rotation, do you think it
>will be more beneficial to do a Pure Strength rotation first
>or Slow and Heavy?
>
>If you can respond, thanks so much.
>
>Melissa
Melissa,
Yes, scapular retraction is more-or-less squeezing your shoulders together, but think "back and down" rather than just "back." When standing, if you get into scapular retraction, then put your hands on your hips, you'll be in a "Wonder Woman" pose!
As far as how far apart your hands should be, thinking of keeping your forearms perpendicular to the ground is a good guide.
When I cycle through my various types of workout, I use Slow and Heavy as the "peak." I start with endurance (PH, ME) then move into endurance/strength (MIS), then strength (PS), then the peak, Slow and Heavy. But you could just as easily go right into Slow and Heavy. Or heck, you could eaven mix it up! I love S&H chest/back, but I prefer another workout for legs (PLB) and sometimes for biceps/triceps (that section of PUB). Whatever you choose, I recommend doing Slow and Heavy for a shorter rotation than you might be doing other workouts (4-6 weeks for others, but only 2-3 for Slow and Heavy), because it takes a lot of concentration and energy.
P.S. I'm always happy to give my opinion
, so don't hesitate to ask.