How Much Does The Bar weigh Bench Press? | Specialty Bars Explained

Have you ever wondered, “how much does the bar weigh bench press?” Whether you’re a beginner or a seasoned lifter, knowing the weight of your bench press bar is crucial for tracking your progress, maintaining safety, and ensuring effective workouts.

In this guide, we’ll cover the standard weights of bench press bars, explore the various types you may encounter at the gym, and provide you with tips on how to verify the weight of your equipment. Let’s dive in!

Why Understanding Bench Press Bar Weight is Crucial

The weight of the barbell plays a huge role in your training. Here’s why knowing the weight matters:

• Track Your Progress Accurately: If you’re consistently increasing your bench press weight, you need to know the bar’s weight to track your improvement correctly.
• Safety: If you don’t know how much the bar weighs, you may accidentally lift too much weight, which can lead to injury.
• Training Efficiency: Understanding bar weight helps you plan your sets more effectively and stay within your fitness goals.

The Most Common Bar: Olympic Barbell

The Olympic barbell is the standard bar found in most gyms, and it’s designed for serious lifters.

• Weight: 45 pounds (20 kg)
• Length: Approximately 7.2 feet (2.2 meters)
• Best for: Bench presses, squats, deadlifts

This barbell features rotating sleeves that allow for smoother lifting. It’s the go-to choice for athletes and fitness enthusiasts looking to lift heavy and improve strength. See More: Bench Press: Build Power & Strength

Other Types of Bars and Their Weights

Not all bars are the same, and it’s important to recognize the differences when you’re in the gym. Here are some other types of bars you might encounter:

Women’s Olympic Barbell

• Weight: 33 pounds (15 kg)
• Best for: Smaller hands or female lifters who prefer a lighter bar.

Standard Barbell

• Weight: 25 to 35 pounds (11 to 16 kg)
• Best for: Beginners or home gyms looking for a more budget-friendly option.

Smith Machine Barbell

• Weight: 15 to 35 pounds (depends on the machine)
• Best for: Guided lifts with additional safety. However, the weight can often be misleading, so always check the machine’s label.

EZ Curl Bar

• Weight: Between 10 and 25 pounds, which is roughly 4.5 to 11 kilograms.
• Best for: Arm exercises, but not typically used for bench pressing.

When I first used a friend’s Smith machine, I assumed the bar was 45 pounds. To my surprise, it was only 25 pounds!

How to Figure Out the Bar’s Weight

So, how do you know what the bar weighs? It’s easier than you think:

Look for Markings

Many bars have the weight stamped on the end, such as “45 lbs” or “20 kg.” Always check for this marking.

Ask Someone

If you’re unsure, ask the gym staff or fellow lifters for help. They can quickly tell you the weight.

Weigh It

If you have a portable scale, you can check the bar’s weight yourself. This is especially useful if the markings are unclear or worn off.

Trust Your Senses

I once used a bar that I thought was 45 pounds, but it turned out to be 25 pounds. Now, I always check the markings before starting my workout. Click Here: Bench Press: Master the Basics

Tips for Double-Checking the Weight

Even if you think you know the bar’s weight, it’s always good to double-check:

• Olympic bars usually weigh 45 pounds, but it’s always a good idea to double-check.
• Smaller or thinner bars often weigh less than Olympic bars.
• Smith Machine bars can be tricky check the machine’s label to avoid surprises.

I learned the hard way after using a Smith machine bar, thinking it was 45 pounds. In reality, it was only 20 pounds due to a counterbalance system.

Barbell Type	Weight (lbs)	Weight (kg)	Key Features / Best Use	Sources
Standard Olympic / Power Bar	45 lbs (most common), also 44 lbs (e.g., in competitions)	20 kg (common), also 20.4 kg (45 lbs), 20 kg (44.1 lbs)	The go-to for squats, bench press, and deadlifts. Industry standard in most commercial gyms. Built for heavy lifting. Typically 7.2 feet (2.2 meters) long and 2 inches (50mm) in diameter. Features rotating sleeves.	Industry Standard
Women’s Olympic Bar	33 lbs	15 kg	Slightly thinner shaft, ideal for Olympic lifts and smaller hands. Used in International Weightlifting Federation competitions. Length 6.6 feet (2 meters), diameter 1.9 inches (48mm).	Olympic Standard
Standard (Non-Olympic) Barbell	15-35 lbs (range)	7-16 kg (range)	Often smaller (5-6 feet long) and thinner (1 inch/25mm diameter). Suitable for beginners or home setups.	General Use
Technique Bar	5-25 lbs	(not specified in kg)	Lightweight, often aluminum or light steel. Used for learning form and youth training.	Training
EZ / Curl Bar	10-25 lbs	7-11 kg (range)	Cambered (wavy) shaft designed to reduce wrist stress for biceps curls and triceps extensions.	Weightlifting
Trap (Hex) Bar	45-70 lbs	20-29 kg (range)	Hexagonal or trapezoidal shape. Centers the load for deadlifts and shrugs with neutral handles. Also used for farmer’s carries.	Strength Training
Smith-Machine Bar	15-35 lbs	(not specified in kg)	Weight varies greatly due to counter-weight systems and guide rods. Always check the sticker on the machine for accurate logging.	Gym Equipment
Safety-Squat Bar	60-70 lbs	27-32 kg (range)	Features padded shoulder rests and handles. Shifts the center of gravity forward for squat variations and can be used for rehab work. Reduces strain on shoulders.	Rehabilitation
Axle (Thick) Bar	44-55 lbs	(not specified in kg)	Has a thicker diameter (often 2 inches or more). Challenges grip strength for lifts like overhead presses, deadlifts, and rows.	Grip Training
Swiss / Multi-Grip / Football Bar	35-55 lbs	16-25 kg (range)	Offers multiple neutral grip positions, reducing stress on shoulders and wrists. Ideal for pressing movements (bench press, overhead press) and rows.	Strength Training
Deadlift Bar	44 lbs	20 kg	Longer and thinner with more “whip” (flex) and aggressive knurling. Specifically designed for heavy deadlifts, allowing the lifter to pull more weight before plates leave the ground.	Powerlifting
Squat Bar	55 lbs	25 kg	Stiffer and often longer to accommodate wider grip positions for squats. Features aggressive knurling and high load capacity.	Powerlifting
Log Bar (Log Press Bar)	70-100 lbs	(not specified in kg)	Large, cylindrical shape with neutral grip handles. Common in strongman training for overhead pressing movements.	Strongman
Buffalo Bar (Bowed Bar)	45-55 lbs	(not specified in kg)	Has a slight curve that reduces strain on the shoulders and elbows. Ideal for squatting or bench pressing, especially for lifters with shoulder mobility issues.	Rehabilitation
Short Barbell	25-35 lbs	(not specified in kg)	Shorter, around 5 feet in length. Used in smaller spaces or for specific exercises like curls or presses where a full-length bar is unnecessary.	General Use
Youth Barbell	10-15 lbs	4.5-11 kg (range)	Lighter and shorter, often made of lightweight materials like aluminum. Designed for younger or smaller lifters to practice technique and build strength.	Youth Training
Cambered Bar	60-70 lbs	(not specified in kg)	Distinctive downward curve. Primarily used for squats and good mornings, shifting weight distribution.	Strength Training
Training Bars (general)	11 lbs or 22 lbs	5 kg or 10 kg	Smaller and lighter than standard bars. A good option for beginners.	Beginner Training

Common Mistakes People Make with Bar Weight

It’s easy to make mistakes when tracking your lifts. Be aware of these common errors:

• Forgetting to add the bar’s weight: Make sure you account for the weight of the bar itself before adding plates.
• Assuming every bar is 45 pounds: Not all bars are the same weight, so verify it first.
• Ignoring the collars: The clips (collars) holding the plates in place add a little weight too—don’t forget them!

For example, if you’re using a 45-pound bar and add two 45-pound plates on each side, your total weight lifted would be 135 pounds. Make sure to factor in everything!

Why Gyms Use Different Bars

Not all gyms have the same setup. Here’s why:

• High-end gyms tend to use top-quality Olympic bars.
• Older or smaller gyms may have lighter, standard bars.
• Specialty gyms may have powerlifting or specific training bars, each with its own weight and function.

In one gym I visited, the Olympic bar felt lighter due to wear and tear. It’s always good to ask or check if the weight feels off. Get More: Bench Press: Strength Starts Here

Parts of the Bar That Affect Weight

A bench press bar isn’t just a simple stick of metal it has several components that contribute to its weight:

• Shaft: The long middle part that you hold.
• Sleeves: The ends where the weight plates go.
• Knurling: The rough texture for grip.
• Collars: The clips that secure the plates.

Each part plays a role in the overall weight and functionality of the bar, so understanding these components is key.

How Bar Weight Affects Your Training Goals

Understanding the weight of your bar helps you set achievable goals. Here’s how average lifters might approach the bench press with a 45-pound Olympic bar:

• Beginner: 103 pounds (bar + plates)
• Intermediate: 217 pounds (bar + plates)
• Advanced: 291 pounds (bar + plates)

Teenagers may start with lighter bars. For example, a 14-year-old could begin with a 25-pound bar and build up from there.

Final Thoughts

How much does the bar weigh bench press?, Knowing the weight of your bench press bar is important for lifting safely and effectively. Whether you’re using a 45-pound Olympic bar or a lighter standard bar, knowing the weight ensures you’re lifting accurately.

Always double-check the weight before your sets, especially when using specialty bars or equipment in different gyms.

The next time you walk up to the bench press, you’ll know exactly how much the bar weighs and be ready to lift with confidence!

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