Keep your wrists neutral. In pushing movements, such as bench pushing and shoulder pushing, the wrist must remain neutral, or at least close to neutral. Wrist can be rotated internally and externally, but any position deviating from the neutral position will cause pressure on the wrist during the load-bearing process, and the more deviation, the greater the pressure. When bench pressing, the neutral position is to put the pole at the palm root; In push-ups, you can use your fist to remain neutral, or you can choose to grab dumbbells with both hands and hold the ground with both hands, but this is more difficult than ordinary palm push-ups and can be practiced step by step. It is also worth noting that in the process of bench press or shoulder press, many people choose empty grip (the thumb is on the same side as the other four fingers), which is not recommended in free weight. On the one hand, it is not conducive to the wrist neutral position, on the other hand, when trying to maintain the neutral position, the barbell is easy to fall off and cause injury. Therefore, the locking grip (thumb and other four fingers on different sides) is the best choice. In the process of gaining muscle, we can't avoid carrying heavy loads. When pushing with weight, it is difficult to maintain the neutral position of the wrist because of the difficulty in balancing stability and strength, so at this time, the wrist protector plays its due role, which can fix the wrist and reduce the risk of injury due to excessive pressure.