1, bend down and squat down for protection. Partner should hold the barbell bar symmetrically with palms up, and squat down with both legs so that the elbow joint is at right angles and locked. The partner lifted the barbell with bench press and protected it all the time. The strength of the protector comes from the waist and legs, which means that the partner is using squat movements to protect the bench pusher. If the weight of the barbell is solely borne by the arm, once the person pushing the bench slips, it will not be able to protect it, and may even hurt his wrist.

2, positive and negative grip hard pull protection, partner positive and negative grip symmetrical grip barbell bar, use bench press to lift barbell for similar hard pull protection.