How Much Does the Bar on a Bench Press Weigh?
The weight of a standard Olympic barbell used for bench pressing is 45 pounds (20.4 kg). This is a crucial piece of information for anyone starting a weightlifting program or calculating their total weight lifted during a bench press. It's important to remember this weight when adding plates to determine your overall lift. Failing to account for the bar's weight can lead to inaccurate tracking of progress and potentially dangerous miscalculations.
What about other types of barbells?
While the 45-pound Olympic barbell is the most common, other types exist, and their weight varies:
- Women's Olympic Barbell: Typically weighs 35 pounds (15.9 kg). These lighter bars are designed to accommodate athletes with lower body weights.
- Standard Barbell: These bars are shorter and lighter than Olympic bars, often weighing between 25 and 35 pounds depending on the manufacturer and length. They are commonly found in home gyms or smaller fitness centers.
- EZ Curl Bar: Designed for bicep curls and other exercises, these bars are usually lighter, ranging from 15 to 25 pounds. Their curved shape distributes weight differently, making them unsuitable for calculating bench press weight accurately without adjusting your calculations.
How do I calculate my total bench press weight?
Calculating your total bench press weight is simple:
- Start with the bar weight: This is 45 pounds for a standard Olympic barbell.
- Add the weight of the plates: Count the weight of all plates on each side of the bar and multiply by two (since there are two sides).
- Add the bar weight and the plate weight: The sum is your total bench press weight.
Example: If you have two 25-pound plates and two 10-pound plates on each side of the bar, your calculation would be: 45 (bar) + (25 + 10) x 2 = 115 pounds. Your total bench press weight is 115 pounds.
What are common mistakes when calculating bench press weight?
A frequent mistake is forgetting to account for the barbell's weight entirely. Another is miscounting the plates or incorrectly adding the weight on each side. Always double-check your calculations to ensure accuracy and safety.
What should I do if I'm unsure about the weight of my barbell?
If you're unsure about your barbell's weight, check the markings on the bar itself or consult the manufacturer's information. If it's not clearly labeled, you could also use a scale to weigh the bar directly.
Are there different sizes of weight plates?
Yes, weight plates come in various sizes and weights, the most common being 2.5, 5, 10, 25, 35, and 45 pounds (and their kilogram equivalents). The availability of plate sizes may vary based on your gym or equipment.
