Hey there, fellow fitness enthusiast! When you’re serious about lifting and making gains, it’s super important to know all the nitty-gritty details about your gym equipment. And one of the most crucial pieces of equipment? The bench press bar!
As you progress in your weightlifting journey, you’ll need to start paying close attention to the weight of your bench press bar. This is especially true once you’re past the beginner stage and trying to make small increments in your lifts.
So, let’s dive in and find out everything you need to know about bench press bar weight!
How Much Does a Bench Press Bar Weigh?
First off, let’s talk about standard bench press bars. These bars are pretty rare these days, especially in commercial gyms. But if you’re setting up a home gym, you might come across one.
Standard bench press bars are typically 1 inch in diameter and are designed to be used with standard 1-inch hole weight plates.
They Come in Two Main Sizes:
- 7 ft long bar: Weighs around 20 pounds (9 kg)
- 5 ft long bar: Weighs around 14 pounds (6.35 kg)
Keep in mind that the exact weight can vary slightly depending on the brand and model.
Some brands also make a 6 ft long bar that weighs around 17 pounds (7.5 kg).
How much does an Olympic bench press bar weigh?
Now, let’s move on to the Olympic bench press bar, which is the most common type you’ll find in gyms these days.
Olympic bars are designed to be used with Olympic weight plates that have a 2-inch hole.
Olympic bench press bars are heavier and sturdier than standard bars.
They typically have the following specs:
- 2-inch diameter sleeves on each end to load Olympic plates.
- 28mm (1.1 inches) diameter shaft in the middle with knurling for grip.
- Sleeves rotate on needle bearings.
- Made of steel with a tensile strength of 215k PSI.
The International Weightlifting Federation (IWF) has guidelines for competition bench press bars:
| Bar Type | Length | Weight |
|---|---|---|
| Men’s Olympic Bar | 7 ft | 44 lb (20 kg) |
| Women’s Olympic Bar | 7 ft | 33 lb (15 kg) |
Most major brands like Rogue, Titan, and CAP Barbell make 7 ft Olympic bars that weigh 44 lb to meet IWF standards.
There are also some shorter Olympic bench press bars:
- 6 ft Olympic bar: 25-35 lb (11.3-15.9 kg)
- 5 ft Olympic bar: 20-30 lb (9-13.6 kg)
How do I know how much my bench bar weighs?
If you’re unsure about the weight of the bench press bar at your gym, here are a few ways to find out:
- Check the end caps: Many bars have their weight printed on the end caps.
- Weigh the bar: Place the bar vertically on a scale. Gently support it to get an accurate reading.
- Bar length and type: If it’s a standard 7 ft Olympic bar, it likely weighs 44 lb. The length and type can give you a ballpark estimate.
Is it necessary to know the bench bar weight?
Absolutely! Once you’re at an intermediate or advanced level, you’ll likely be progressing in small increments, sometimes as little as 2.5 lb.
Knowing the exact weight of your bench press bar is crucial for:
- Accurately tracking your progress.
- Loading the bar correctly to avoid injury.
- Ensuring consistent progression over time.
Also Check:
Conclusion:
Phew, that was a lot of info! But now you’re an expert on bench press bar weight.
To recap the key points:
- Standard bars are 1″ in diameter and weigh 14-20 lb.
- Olympic bars are 2″ in diameter and weigh 33-44 lb for competition.
- There are several ways to determine your bar’s weight.
- Knowing the exact weight is essential for intermediate and advanced lifters.
So next time you hit the gym, impress your friends with your bench press bar knowledge!
And more importantly, use that knowledge to crush your goals and make some serious gains.
