Start with 1 set of 10 to 15 repetitions.
Breathe out during the push or pull phase, breathe in on the return.
Push or pull slowly, 1 to 2 second pause, slow return. Control the weight, don’t let the weight control you.
Increase the weight when you can do 15 repetitions with good technique.
Increase to 2 then 3 sets over the next 3 to 4 weeks.
Hold each stretch for 20 to 30 seconds.
Repeat each stretch 2 to 4 times.
Stretch to the point of muscle tension but not pain.