Are you curious about how much the bar on a bench press weighs? At HOW.EDU.VN, we understand that knowing the weight of the bench press bar is crucial for accurately tracking your progress and ensuring proper form during your workouts. Understanding the weight of a bench press bar, along with different barbell types, can significantly enhance your strength training routine, allowing you to achieve your fitness goals effectively.
1. What Is a Bench Press Bar?
In the realm of weightlifting, a bench press bar serves as a foundational piece of equipment, celebrated for its simplicity and effectiveness. It’s a central component for performing various exercises and is designed to be user-friendly, even for beginners. Despite its straightforward appearance as a metal rod, the engineering and design considerations behind a bench press bar are quite sophisticated.
A bench press bar consists of a sturdy steel shaft with sleeves on each end to accommodate weight plates. The shaft features knurling, a textured pattern that provides a secure and comfortable grip, enhancing control during lifts. Collars are attached to the ends of the bar to secure the weights in place, preventing them from wobbling or shifting, which ensures both safety and workout efficiency.
Bench press bars are incredibly versatile and can withstand substantial loads, making them suitable for a wide range of workout routines. Their simple yet effective design renders them an indispensable tool in any gym environment.
2. How Much Does a Standard Bench Press Bar Weigh?
When you’re heading to the gym for a weightlifting session, it’s essential to know the weight of the bench press bar. This knowledge allows you to accurately calculate the total amount of weight you’re lifting. Having a clear understanding of the starting weight helps you set precise goals and track your progress effectively.
A standard bench press bar, often referred to as an Olympic bar, typically weighs 45 pounds (20.4 kg) for men and 35 pounds (15.9 kg) for women. Recognizing the strength differences between men and women is essential in setting appropriate weightlifting goals, as cited in a study published in the Journal of Functional Morphology and Kinesiology. Standardizing the weight of bench press bars ensures consistency, which is vital for measuring strength gains over time.
According to Barbend, balanced weight distribution is essential for stability, making the bench press bar a reliable tool for enhancing strength and achieving consistent results in training.
2.1. How Can You Determine the Weight of a Barbell?
Certainly, there’s a straightforward way to determine the weight. Most barbells, particularly in commercial gyms, adhere to standardized weights, as we’ve already discussed. However, if the bar isn’t labeled or if you’re unsure of its weight, a simple method can help you verify.
Start by checking for any markings on the bar. Manufacturers often stamp the weight or specifications on the shaft. If you can’t find this information, place the bar on a scale designed for weights, not a regular home scale.
If neither of these options is available, use calibrated weight plates. By comparing the barbell’s weight against known weights, you can estimate its weight accurately.
3. What are the 3 Common Bench Press Bar Types?
Bench press bars are versatile because of the variety available. There are numerous types, each with unique features to suit different workout preferences. You’re likely to find several options that meet your needs.
3.1. Olympic vs Regular Bar
The Olympic bar is a common fixture in nearly every gym, known for its standardized dimensions and versatile design. It weighs 45 pounds (20.4 kg) for men and 35 pounds (15.9 kg) for women, making it a popular choice for many lifters.
In contrast, the regular bar lacks the strict standardization of the Olympic bar. Its weight and dimensions can vary depending on the model and manufacturer. Generally, a regular barbell is shorter and lighter, but this can differ based on the manufacturer.
3.2. Power Bar
Specifically designed for powerlifting, the power bar weighs 45 pounds (20.4 kg) for both men and women. It features aggressive knurling and a robust build, making it capable of withstanding heavy lifts. Think of it as the older, more resilient sibling of the Olympic bar.
3.3. Specialty Bars
Specialty bars offer a fascinating array of options that can add a unique twist to your strength training. For instance, the Swiss bar features a multi-grip design with various angles to target different muscle groups.
Then there’s the cambered bar, known for its curved design that allows for a different range of motion, though it may increase fatigue, as noted in a study published in Frontiers in Physiology. We can’t forget the trap bar, which, despite its unconventional appearance, is ideal for deadlift variations and can generate more power during lifts, as highlighted in the Journal of Strength and Conditioning Research. The football bar is another specialty option, providing neutral grips to reduce stress on the shoulders.
The weight of these specialty bars varies, so it’s essential to check the specifications to determine which one is right for you.
| BAR TYPE | WEIGHT (MEN) | WEIGHT (WOMEN) | KEY FEATURES |
|---|---|---|---|
| Olympic Bar | 45 pounds (20.4 kg) | 35 pounds (15.9 kg) | Standardized dimensions, versatile for various exercises |
| Regular Bar | Varies | Varies | Non-standardized, varies in weight and dimensions |
| Power Bar | 45 pounds (20.4 kg) | 45 pounds (20.4 kg) | Robust build, aggressive knurling, for heavy lifts |
| Swiss Bar | Varies | Varies | Multi-grip design with various angles |
| Cambered Bar | Varies | Varies | Curved design for a different range of motion |
| Trap Bar | Varies | Varies | Ideal for deadlift variations |
| Football Bar | Varies | Varies | Neutral grips for less stress on the shoulders |
4. How to Choose the Right Bar for Bench Press?
Selecting the right bar is crucial for a successful workout. With numerous types available, it’s easy to feel overwhelmed. The correct bar can significantly enhance your exercise, so here’s what to consider.
4.1. Bar Type
Start by choosing a bar type. The Olympic bar is a popular classic known for its versatile design, standardized dimensions, and suitability for various workouts. However, consider powerlifting bars or specialty bars if their features align better with your specific needs.
4.2. Gender
Your gender influences your choice due to differences in bar weight and dimensions. Standardized Olympic bars have different weights for men and women, which is important for balanced, effective workouts. Some gyms also offer bars designed specifically for women, featuring a slightly smaller diameter.
4.3. Exercise Type
Consider the types of exercises you plan to perform. While an Olympic bar is versatile, a powerlifting bar might be better if you include deadlifts or squats in your routine, thanks to its robust build and enhanced stability.
4.4. Knurling and Grip
Pay attention to the knurling. It should improve your grip while remaining comfortable. A moderate knurling is generally ideal for bench pressing.
4.5. Bar Diameter
The bar diameter is crucial, especially for those with smaller hands. Some bars have a smaller diameter for a more comfortable grip. Assess how the bar feels in your hand during gripping and lifting.
4.6. Our Bench Press Bar Recommendation – Rep Colorado Bar
The Rep Colorado Bar is a top-tier option, ideal if you’re overwhelmed by choices.
Photo by @repfitnessequipment
Weighing 44.1 pounds (20 kg), this powerhouse is suitable for cross-training, powerlifting, and Olympic weightlifting. Available in several colors with Duracoat sleeves or hard chrome finishes, it features medium-depth, volcano-style knurling and a 28.5 mm diameter shaft. It also includes smooth sleeves, composite bushings for consistent rotation, and dual knurl markings.
Pros
- Dual knurl markings
- Resistant to corrosion
- Very durable
Cons
- Shaft diameter doesn’t match IWF specs
5. Do You Need Barbell Collars?
Barbell collars aren’t legally required, but most experienced lifters and coaches recommend them for all experience levels.
Collars boost confidence, stability, and, most importantly, safety. These aspects significantly enhance your lifting sessions, especially if you’re a beginner.
Barbell collars keep weight plates in place. Even slight movement can cause imbalance, reducing stability and safety.
Using barbell collars is a good idea. Even if you don’t use them constantly, it’s comforting to have them available.
5.1. Our Recommended Barbell Collars – Warm Body Cold Mind 2’’ Olympic Barbell Collars
Our WBCM 2’’ Olympic Barbell Collars come in 11 colors and redefine style and safety. They fit all 2’’ Olympic standard barbells and have a swift release mechanism.
Photo by @warmbody_coldmind
These collars ensure weights stay in place, which is crucial for functional fitness workouts, Olympic weightlifting, powerlifting, cross-training, and exercises where you drop the bar from an elevated position, such as deadlifts and bench presses.
Resistant to scratches and built to withstand regular use, these collars feature stainless-steel pins for enhanced durability.
Pros
- Superior security
- Resistant to scratches
- Very durable
- Affordable
Cons
- The collars fit tightly so they can be difficult to remove
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9. FAQ
9.1. Are All Bench Press Bars 45 Lbs?
No, not all bench press bars weigh 45 pounds. The standard bar weight for bench press is 45 pounds (or 35 pounds for women), but as far as other types of bars go, the weight varies so before you start working out, make sure to check the weight first.
9.2. Is a Heavier Bench Press Bar Better?
No, that’s not necessarily the case. The ideal weight of bench press bars depends on your preferences and strength, as well as what you’re trying to accomplish. Some people prefer heavier bars, others don’t. It all boils down to what goes with the level of your strength fitness goals.
9.3. Is There a Special Bar for Bench Press?
There’s no specific bar that’s used exclusively for bench press, but there are powerlifting and specialty bars that are suitable for specific lifting preferences because they have variations in grip, knurling, or durability.
9.4. Do You Count the Bar Weight for Your Bench Press Max?
Yes, because your bench press max is the total weight you’re lifting. If you’re using a standard Olympic bar, you already know what you’re starting off with, but if you don’t, check the weight of the bar before calculating your bench press max.
10. Conclusion
Hopefully, now you no longer have any doubts or questions when it comes to the bench press bar, at least in terms of the average bench press bar weight. Keep in mind that the only bars you can really know the weight for are standardized Olympic bars, so if you’re working with anything else, do yourself a favor and check the weight first.
Surprises are awesome, but you really don’t want the weight you’re lifting to surprise you because that’s a recipe for a disaster.
If you already have a bar you love and use all the time, our Warm Body Cold Mind 2’’ Olympic Barbell Collars will complement it perfectly. And if you’re still in the market for a new bar, go with the Rep Colorado Bar.
What’s your take on this? How much does an Olympic bench press bar weigh – did you know before you read this article? What’s the ideal weight for you, and why? Is there a bar you would recommend?
As always, we look forward to anything you have to say, so leave a comment or two!
Bench pressing out
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References:
- Adam Zajac, Michal Krzysztofik, Michal Wilk, Piotr Żmijewski “Can the Cambered Bar Enhance Acute Performance in the Bench Press Exercise?” Frontiers in Physiology 11 (2020).
- Arthur Stewart, Ioannis Agouris, Justin WL Keogh, Paul A. Swinton, Ray Lloyd “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads,” Journal of Strength and Conditioning Research 25, no. 7 (2011): 2000-2009.
- Ben Emminger “Why You Should Be Using Barbell Collars,” Gear Patrol, https://www.gearpatrol.com/fitness/a43316451/barbell-collars-explained/ (accessed February 13th, 2024).
- Giuseppe Grillone, Matteo Cortesi, Rocco Di Michele, Sandro Bartolomei “A Comparison between Male and Female Athletes in Relative Strength and Power Performances,” Journal of Functional Morphology and Kinesiology 6, no. 1 (2021): 17.
- Phil Sabatini “Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?” Barbend https://barbend.com/weight-distribution-lifting/ (accessed February 13th, 2024).
