How Heavy Is a Bench Press Bar? Barbell Weight 101

The bench press is one of the most popular exercises in the gym. It is a compound exercise that targets the chest, triceps, and shoulders. The exercise involves lifting a barbell off the rack and lowering it to the chest before pushing it back up to the rack. However, the weight of the barbell can vary depending on the type of barbell used.

In this article, we’ll discuss the standard weight of a bench press bar, the types of bench press bars, and how to choose one for your exercise. 

Before we get started…

How heavy is a bench press bar? 

The standard weight of a bench press bar is 45 pounds (20.4 kilograms). This is the weight of the bar without any weight plates attached. The standard barbell is 7 feet long and has a diameter of 28-29 millimetres. The barbell is also marked with knurling, which provides a better grip.  

Types of Bench Bench Press Bars - Standard Barbell, Olympic Bar, Curl Bar

Bench press bars are an essential piece of equipment for any weight training regimen. They are used for a variety of exercises, including the bench press, shoulder press, squat and as a deadlift bar. 

There are various types of bench press bars available, each with distinct weights, lengths, and features. If you’re looking to choose the right one for your home gym, read on!

1. Standard Bench Press Bar

The standard bench press bar is the most commonly used type of bar in weight training. They typically weigh around 45 pounds and are usually 7 feet long. This type of bar is generally used for general weightlifting, ideal for the bench press, and is suitable for most exercises.

Another important consideration is the bar’s load-bearing capacity. Standard bench press bars are not designed to handle very heavy weights, usually maxing out at around 200 to 300 pounds. 

While this is sufficient for beginners and intermediate lifters, the bar can begin to bend or warp over time if consistently loaded near its maximum capacity. For this reason, serious lifters often transition to Olympic or specialty bars as they progress in their training.

2. Olympic Bar

The Olympic Weightlifting bar is designed for Olympic weightlifting and is suitable for exercises such as the snatch and the clean and jerk.

Unlike standard bars, Olympic bars are built for performance, durability, and safety under heavy loads. They weigh 20 kilograms (44 pounds) for men’s bars and 15 kilograms (33 pounds) for women’s bars. The standard length is about 7.2 feet (2.2 meters) for men and slightly shorter for women, with a 2-inch sleeve diameter that accommodates Olympic weight plates.

Beyond Olympic lifts, these bars are commonly used for bench presses, deadlifts, squats, and overhead presses. 

3. Specialty Bars

There are various types of specialty bars available for weight training. These bars are designed to target specific muscle groups or to provide a more comfortable grip. 

While traditional bars, such as the standard or Olympic barbell, are highly versatile, specialty bars fill in the gaps by catering to specific goals, body mechanics, or accommodating injuries. 

These bars are handy for lifters who want to diversify their training, overcome plateaus, or reduce the risk of injury by adjusting grip angles or load distribution. 

Some examples of specialty bars include the curl bar, the Swiss bar, the trap bar, the safety squat bar, and the power bar.

4. Training Bars

Beginners may find standard bars too heavy and difficult to use. In that case, training bars are a great option. These bars are smaller and lighter than standard bars, weighing either 11 pounds (5 kg) or 22 pounds (10 kg).

5. Women’s Bars

Women’s bench press bars are designed to cater to the anatomical differences between men and women. They weigh less and have a smaller diameter of 25 mm, making them easier to grip for those with smaller hands. Women’s bars typically weigh around 15 kilograms (33 pounds).

How To Choose A Bench Press Bar

When selecting a bench press bar, it is crucial to consider your goals and the exercises you plan to perform. If you are a beginner, a standard bench bar is a good choice. 

If you are an experienced lifter or plan to compete in Olympic weightlifting, an Olympic bench press bar may be more suitable.

Here’s what you need to consider: 

1. Define your training goals 

Begin by assessing your current fitness level and determining your goals. If you’re a beginner focused on general strength training and learning basic movements, a standard bench press bar is usually the best choice. It’s lighter, more affordable, and ideal for exercises like the bench press, overhead press, rows, and light squats. 

For those pursuing more advanced training or planning to enter competitive lifting, a heavier-duty Olympic bar is better suited to handle the demands of explosive lifts and heavy loads.

2. Match the bar to your lifting style 

For Olympic-style movements like the snatch or clean and jerk, an Olympic barbell is essential. These bars feature rotating sleeves that reduce strain on your wrists during fast, dynamic lifts and are built to support much higher weights without bending or warping.

If you’re into powerlifting, go for a power bar—a stiffer variation of the Olympic bar designed for squat, deadlift, and bench press. These bars have minimal whip and aggressive knurling for maximum grip.

3. Consider comfort and joint 

If you have concerns about your shoulder, wrist, or elbow, or simply want to add variety to your training, consider specialty bars. These barbells offer a more natural wrist angle, while the Swiss bar provides neutral grips to reduce shoulder strain. 

4. Set a budget 

Bench press bars vary in price. While standard bars are budget-friendly, they may not withstand heavy use. Olympic and specialty bars come at a higher cost but offer better build quality, a higher weight capacity, and features such as knurling and rotating sleeves. 

If you’re committed to long-term strength training, invest in a high-quality bar to improve your performance and prevent future injuries.

5. Brand and Manufacturer

The brand and manufacturer of the bench press bar can also influence the decision-making process. Some brands may offer bars with unique features or higher quality materials. However, these bars may come at a higher cost.

Accessories to Improve the Muscle Press

Incorporating accessories can enhance your bench press performance by improving support, stability, and comfort. These tools also help prevent injuries and ensure proper lifting mechanics.

1. Weightlifting Belt

A weightlifting belt supports your lower back by increasing intra-abdominal pressure during heavy lifts. This added stability protects your spine and core while allowing you to handle heavier weights with confidence. 

Apex 4-inch black Olympic belt

Opt for a belt that’s 4 inches wide and made of durable materials, such as leather or nylon. Use a belt only for high-intensity sets, not for lighter or warm-up exercises.

2. Wrist Wraps

Wrist wraps provide crucial joint support during pressing movements. They stabilise your wrists, preventing strain and improving alignment under heavy loads. Wraps made of sturdy elastic material are ideal for offering adjustable tension. 

Camp Gunsmith Fitness Wrist Wraps

Position the wrap tightly around your wrist joint, ensuring it does not restrict blood flow for optimal performance.

3. Resistance Bands

Resistance bands are versatile tools for warming up, assisting with mobility, or increasing bench press difficulty. Using them adds variable resistance to your lift, challenging stabiliser muscles as tension rises through the press. 

11-piece door resistance bands

Select bands with resistance levels that match your training goals. Securely anchor the bands to prevent slippage or injury.

4. Lifting Gloves

Lifting gloves improve grip strength while protecting your palms from blisters or calluses during weightlifting. Look for gloves with padded palms and wrist straps for extra comfort and support. 

Shibusa Premium Leather Lifting Gloves

Properly fitted gloves ensure better bar control and reduce hand fatigue during high-rep sets or long workouts.

5. Weightlifting Shoes

Weightlifting shoes enhance stability by providing a solid, non-slip base and a raised heel, which facilitates better foot positioning. These features improve power transfer during bench presses and promote proper form. Choose shoes with a rigid sole and a snug fit to maximise performance. Wearing these shoes is especially beneficial for lifters who aim to lift heavier weights consistently..

What is the Average Bench Press for Teenagers? 

The average bench press for teenagers varies based on age, weight, and fitness level. At 14 years old, you can expect an average bench press of 65 pounds, increasing to 85 pounds at 15, 100 pounds at 16, and 115 pounds at 17. These averages serve as a general benchmark for evaluating strength.

Read more: Average bench press for a teenager.

What is the Standard Bench Press Bar Weight? 

The standard weight of a bench press bar is 45 pounds (20.4 kilograms). This is the weight of the bar without any weight plates attached. The bar is typically seven feet in length and features a knurled handle for a better grip.

The bench press bar designed for females weighs approximately 15 kilograms (33 pounds). This bar is lighter than the standard male bar and is designed to accommodate the differences in upper body strength between men and women.

It’s important to note that the weight of a bench press bar can vary depending on the gym or competition. Some gyms may have bars that weigh slightly more or less than the standard weight, so it’s always a good idea to check the weight of the bar before lifting.

Dimensions of a Bench Press Bar

The standard bench press bar is approximately 7 feet long and made of steel. The length of the bar can vary slightly depending on the brand and model. The diameter of the bar is typically 28mm, although some bars may be thicker or thinner. The sleeves of the bar are where the weight plates are attached and are usually 2 inches in diameter.

The collars towards the end of the bar are the parts that keep the weight plates in place and prevent them from sliding off during use. Collars can be either spring collars or lockjaw collars. Spring collars are the most common type and are easy to use, while lockjaw collars provide a more secure fit.

The shaft of the bar is the part that the lifter grips during use. The shaft is usually knurled to provide a better grip and prevent slippage. Some bars may also feature a centre knurling for added grip during squats.

What is a Bench Press Bar Made Of?  

Generally, a bar is made of steel, with American steel being the most common. The type of steel used can affect the weight and durability of the bar. Some bars may also feature a chrome or zinc coating to prevent rust and corrosion.

In terms of size, the standard bench press bar weighs approximately 5 pounds, although variations in weight are available.. The Olympic bench press bar, for example, weighs 55 pounds. The weight of the bar can also be influenced by factors such as the material used, the bar’s length and diameter, and any additional features, including weight capacity.

Overall, the dimensions and materials of the bench press bar can significantly impact the lifter’s performance and safety. It is essential to choose a bar that is appropriate for the lifter’s skill level and goals and always to use proper form and technique during use.

Types of Barbell Grips and Knurling

Different types of grips can be used during the bench press, each with its benefits and drawbacks. The grip width can range from narrow to wide, and the hand position can be pronated (palms facing away), supinated (palms facing towards), or neutral (palms facing each other).

1. Narrow Grip: 

A narrow grip involves placing the hands closer together on the barbell. This grip targets the triceps more than the chest and shoulders. It also reduces the range of motion and can be helpful for lifters with shoulder issues. However, it can put more stress on the wrists and elbows.

2. Wide Grip: 

A wide grip involves placing the hands wider apart on the barbell. This grip targets the chest more than the triceps and shoulders. It also increases the range of motion and can be beneficial for lifters seeking to enhance their bench press strength. 

However, it can put more stress on the shoulders and may not be suitable for lifters with shoulder issues.

3. Neutral Grip: 

A neutral grip involves placing the hands on the barbell with palms facing each other. This grip targets the chest, shoulders, and triceps equally. It also reduces stress on the wrists and elbows. However, it may not be suitable for lifters who want to lift heavier weights, as the grip may not be as secure as a pronated or supinated grip.

The knurling on the barbell can also affect the grip during the bench press. Knurling refers to the rough, textured pattern on the barbell that provides grip. The knurling can be aggressive or mild, and it can be located in different areas of the barbell.

4. Aggressive Knurling: 

Aggressive knurling provides a better grip on the barbell, but can also be uncomfortable for lifters with sensitive skin. It is usually located in the centre of the barbell where the lifter’s hands are placed. This gives a variety of uses as a multi-grip bar.

5. Mild Knurling: 

Mild knurling provides a less aggressive grip on the bar, which can be more comfortable for lifters with sensitive skin. It is usually located towards the ends of the barbell.

Exercises with Bench Press Bars

Here are some of the most common exercises that can be performed with a bench press bar:

1. Bench press: 

It involves lying on a weight bench and lifting a barbell up and down in a controlled motion. The weight of the barbell can vary depending on the user’s strength and fitness level. Looking to boost your bench? Check out our range of Bench Blasters. Used for the bench press, it allows for an increase in the amount of weight for a heavier bench press.

2. Bicep curls:

Bicep curls are an isolation exercise that targets the biceps. They can be performed with a bench press bar by holding the barbell with an underhand grip and curling it up towards the shoulders.

3. Squat: 

Squats are a compound exercise that works the legs, glutes, and core. They can be performed with a bench press bar by placing the barbell on the shoulders and lowering into a squat position. If you need some support for your knees, look no further than our Extreme Knee Sleeves.

4. Overhead press: 

The overhead press is a compound exercise that targets the shoulders, triceps, and upper back. It can be performed with a bench press bar by lifting the barbell from the chest and pressing it overhead.

Using Weight Plates with Bench Press Bars

Generally, weight plates are added to the bar in a specific order, depending on the lifter’s preference. Some lifters prefer to add the heaviest weight plates first, while others prefer to add the lighter weight plates first. However, it is important to note that the order of the weight plates on the bar does not affect the load lifted or the effectiveness of the exercise. [^1]

It is also important to ensure that the weight plates used are compatible with the bench press bar. The standard bench press bar can accommodate weight plates with a 2-inch diameter hole, while the Olympic bench press bar can accommodate weight plates with a 2.5-inch diameter hole. Using weight plates with the wrong diameter hole can cause instability and increase the risk of injury. [^2]

When selecting weight plates, it is essential to consider both the weight and the material of the plates. The material of the plates can also affect the performance of the exercise. Rubber-coated weight plates are quieter and less likely to damage the floor, while cast iron plates are more durable and less likely to crack or break. [^3]

Bench Press Bars in Competitions

In weightlifting competitions, the bench press is one of the three lifts that athletes must perform. The bench press bar used in competitions is standardised to ensure fairness and consistency. 

According to PowerliftingTechnique.com, the standard weight of a bench press bar in competitions is 20 kg (44.1 lbs) for both men and women.

The bar used in competitions differs from those commonly found in commercial gyms. It is longer, thicker, and stiffer, which makes it more challenging to lift. The bar is also knurled to provide a better grip for the athletes. The knurling is more aggressive than that of a regular bar, which can result in calluses and blisters on the hands.

During the competition, the athlete lies on a bench with their feet flat on the ground and their buttocks, shoulders, and head in contact with the bench. The athlete then lifts the bar off the rack and lowers it to their chest, holding it there momentarily before pressing it back up to the starting position. 

The athlete must keep their feet flat on the ground, their buttocks, shoulders, and head in contact with the bench, and their elbows locked out throughout the lift. Failure to do so will result in a "no lift."

In competitions, the athletes are allowed to use wrist wraps and a lifting belt, but not gloves or any other equipment that could aid in the lift. The use of performance-enhancing drugs is strictly prohibited and can result in disqualification and a ban from future competitions.

In conclusion, the bench press bar used in competitions is standardised to ensure fairness and consistency. It is longer, thicker, and stiffer than the ones commonly found in commercial gyms, and the knurling is more aggressive. 

During the competition, the athletes must adhere to strict rules and guidelines to ensure a fair and safe competition.

Bench Press Safety and Injury Prevention

Maintaining proper form throughout the exercise is one of the most critical aspects of bench press safety. This includes keeping the elbows tucked in, maintaining a stable shoulder position, and keeping the back flat on the bench. It is also essential to maintain a full range of motion, which means lowering the bar to the chest and pressing it back up to a fully extended position.

In addition to form, it is essential to be aware of the risk of injury associated with the bench press. Common injuries include strains and tears to the muscles and tendons, particularly in the shoulders and chest. Start with a weight that is manageable and gradually increase the weight as strength improves to prevent injury. It is also crucial to use a spotter when lifting heavy weights to assist in case of failure.

Another way to prevent injury is to use proper equipment, such as a bench press station or rack that features safety arms. Safety arms can catch the barbell in case of failure, preventing it from falling onto the lifter. It is also essential to use collars to prevent the weights from sliding off the barbell during the exercise. 

Research and Professional Insights

The bench press is a popular exercise that is used to develop upper-body strength, power, and hypertrophy. According to the Journal of Strength and Conditioning Research, the bench press is one of the most frequently used exercises in strength training. It is commonly integrated into resistance training programs for sports performance, and general fitness, as well as for injury prevention and rehabilitation.

Certified Strength and Conditioning Specialists (CSCS) are professionals who are trained to design and implement safe and effective strength and conditioning programs for athletes and clients. According to CSCS, the standard weight of a bench press bar is 45 pounds (20.4 kilograms). This is the weight of the bar without any weight plates attached.

In most commercial gyms, a solid barbell measuring approximately 7 feet long is typically used for bench press exercises. However, the weight of the bench press bar can vary depending on whether it is designed for males or females. For instance, the bench press bar designed for females weighs approximately 15 kilograms (33 pounds).

It is important to note that the actual weight of the bench press bar may vary depending on the make and product. However, the standard weight of a bench press bar is 45 pounds or 20 kilograms for a standard 7-foot bench press bar, while a typical 5-foot bench press bar weighs 14 pounds (6.35 Kilograms).

How to Measure the Weight of Your Bench Press Bar

Accurately measuring the weight of your bench press bar ensures precise tracking of your lifts. To do this:

• Use a Scale: 

Place the bar on a calibrated scale. Ensure the scale can handle the bar’s weight and is placed on a flat surface. For example, standard Olympic bars weigh 45 pounds (20.4 kg), so use a scale capable of measuring at least this amount.

• Verify Manufacturer Specifications: 

Check the bar’s labelling or manual. Most manufacturers list the exact weight, such as 35 pounds (15.9 kg) for a women’s Olympic bar or 25 pounds for lighter specialty bars.

• Compare with Standard Data: 

Reference the known weights of common bench press bars. For instance, standard barbells range from 15 to 45 pounds, while specialty options, such as safety squat bars, may exceed 65 pounds.

When using a new bar, confirm its type, such as Olympic or speciality, to avoid miscalculations. Knowing your bar’s weight ensures accurate total weight setup, avoiding errors that can impact progress or safety.

Conclusion: The Importance of Knowing Your Barbell Weight

Understanding the weight and type of bench press bar you’re using is essential for safe and effective strength training. It enables you to track progress accurately, select equipment that aligns with your goals, and avoid common mistakes that could hinder your performance.

By mastering proper form, selecting the right bar, and incorporating supportive accessories, you can improve your lifting experience and achieve consistent growth.