How Much Does the Bar Weigh for Bench Press?
Introduction
When stepping into the gym to begin your bench press routine, one of the first questions that might cross your mind is: “How much does the bar weigh?” While it may seem like a simple question, the answer is more nuanced than you might expect. Depending on the type of bar you’re using, its weight can vary significantly. Understanding these differences is crucial, not only for tracking your progress but also for maintaining proper form and avoiding injury.
In this article, we’ll break down the various types of bars used in bench pressing, their standard weights, and how to determine which one is best for your fitness goals.
The Standard Olympic Barbell: The Most Common Bench Press Bar
The barbell most commonly used for bench press exercises is the Olympic barbell. If you’re working out in a commercial gym or a serious weightlifting facility, there’s a very good chance that the barbell available is an Olympic barbell. This bar is designed for all sorts of compound lifts, including the bench press, squats, and deadlifts.
Weight:
The standard weight of an Olympic barbell is 45 pounds or 20 kilograms. This weight is consistent across nearly all commercial-grade Olympic barbells, though variations may exist in specialty bars (which we’ll cover shortly). The length of the bar is typically 7 feet (or about 2.2 meters) and is built to handle high levels of weight.
The Olympic barbell is equipped with rotating sleeves on either end, designed to hold weight plates securely. The rotation allows the weight to move with the natural motion of your arms, particularly during complex lifts like cleans and snatches. However, for the bench press, this feature plays less of a role but still offers stability and balance.
When to use the Olympic Barbell:
The Olympic barbell is ideal for lifters of all levels, from beginners to advanced athletes. It’s versatile, widely available, and offers a good foundation for strength training. If you’re just starting out, this will likely be the bar you encounter most frequently.
The Powerlifting Bar: Built for Strength
Powerlifting bars are another common option for bench press exercises. As the name suggests, powerlifting bars are designed specifically for powerlifting competitions, where strength is emphasized in three key lifts: the squat, deadlift, and bench press.
Weight:
Like the Olympic barbell, powerlifting bars generally weigh 45 pounds (20 kilograms), but there are subtle differences. Powerlifting bars tend to be stiffer and have more aggressive knurling (the rough texture on the bar) for a better grip during heavy lifts.
Stiffness:
Powerlifting bars are designed to minimize bar flex or “whip” (the slight bend that occurs when a barbell is loaded with heavy weights). This feature is particularly beneficial for the bench press, as it ensures that the bar stays straight under significant loads, improving stability and safety during your lift.
When to use a powerlifting bar:
If you’re a competitive powerlifter or training specifically for strength and power, a powerlifting bar may be your go-to. The extra grip and stiffness can give you more control, especially as you start handling heavier weights. However, if you’re a casual lifter, an Olympic barbell will suffice for most bench press routines.
Women’s Bar: Lighter and Shorter
For female lifters or those looking for a lighter option, women’s barbells are specifically designed to be more accessible without sacrificing quality or durability.
Weight:
Women’s bars typically weigh 33 pounds or 15 kilograms. They are slightly shorter than the standard 7-foot Olympic bar, measuring around 6.5 feet (or 2 meters), and they have a thinner diameter, making them easier to grip for individuals with smaller hands.
While the women’s bar is often marketed toward female lifters, it can also be a great choice for anyone looking to improve their technique with a lighter bar, or for beginners who want to build up strength without immediately jumping into the heavier 45-pound bar.
When to use a women’s bar:
These bars are commonly used in Olympic lifting and CrossFit, but can easily be incorporated into bench press routines for anyone who needs a slightly lighter, more manageable bar. If you’re still building your strength or prefer a lighter load for warm-ups, this bar might be ideal.
Training Bars and Technique Bars: Perfect for Beginners
If you’re new to weightlifting or just getting started on the bench press, you might encounter training or technique bars. These bars are significantly lighter and designed to help you focus on your form before loading up with heavy weights.
Weight:
Training bars can weigh anywhere from 15 to 35 pounds (7 to 16 kilograms), depending on the manufacturer. Some technique bars even weigh as little as 11 pounds (5 kilograms). These bars are usually much shorter than Olympic or powerlifting bars and are often used with lighter weight plates or even bumper plates designed for training.
When to use a training bar:
Training bars are perfect for beginners who are working on technique and aren’t ready to lift heavier weights yet. They’re also commonly used in rehabilitation settings or by athletes looking to refine their form in various lifts.
Specialty Bars: Swiss Bar, Football Bar, and More
Beyond the standard Olympic and powerlifting barbells, there are a variety of specialty bars designed to accommodate different types of training and individual needs. Some of these include:
- Swiss Bar (or Football Bar):
This barbell has a neutral grip (palms facing each other) and is designed to reduce shoulder strain during pressing movements. The Swiss bar can weigh anywhere from 35 to 45 pounds (16 to 20 kilograms), depending on the design. - Cambered Bar:
With a bent or arched shape, this bar is designed to allow a greater range of motion. It’s more commonly used for squats but can be adapted for bench pressing. Cambered bars vary in weight, usually between 45 to 55 pounds (20 to 25 kilograms). - Safety Squat Bar:
While primarily used for squats, some lifters use this bar for bench pressing, particularly to alleviate shoulder pain. This bar weighs around 60 to 70 pounds (27 to 32 kilograms).
These specialty bars are not always available in every gym, but they can offer unique benefits depending on your training goals and limitations.
Fixed Barbells: Pre-Loaded and Convenient
Some gyms also offer fixed barbells that are pre-loaded with a specific weight, often ranging from 20 to 100 pounds (9 to 45 kilograms). These bars are shorter and have a fixed weight that cannot be adjusted, making them convenient for quick bench press sessions without the hassle of loading plates.
When to use fixed barbells:
Fixed barbells are great for beginners or for lifters who want to focus on lighter weights. They offer convenience, but their lack of adjustability may limit your progress if you’re trying to lift progressively heavier weights.
Conclusion: Which Bar Is Right for You?
The weight of the bar you use for bench pressing will depend largely on your training goals, experience level, and personal preferences. For most people, the standard 45-pound Olympic barbell will be the most common and reliable option, offering a balance of versatility and durability.
If you’re a beginner, consider starting with a lighter training bar or a women’s bar to build up strength and perfect your technique. If you’re a competitive lifter or focused on strength training, a powerlifting bar might give you the extra stability and grip you need for heavier lifts.
Ultimately, knowing the weight of your bar and how it affects your training is essential for tracking progress and ensuring you’re lifting safely and effectively.