I know that you're supposed to retract you shoulder blades for bench. Are they retracted and also depressed? (what confused me is that Thibs said in the livespill that you bench with with your shoulders shrugged?)
Also, I've heard that you use your lats to assist in the press. To do this, do your shoulder blades remain retracted?? because I can't see how you could use your lats or chest if they remain pinched back...
How wide of a grip is recommended?
Lastly, I get that your legs should be walked back so you can arch and drive through your legs, but do your heels have to be able to touch the floor?....I find that i'm up on my toes.
thanks guys. Any help provided will be very greatly appreciated.