How Much Does a Bench Press Bar Weigh?
When you’re getting started with strength training, there’s one piece of equipment you’re almost guaranteed to run into: the bench press bar. It’s one of the most popular tools in any gym, and knowing how much it weighs is a great first step in tracking your progress and staying safe.
Let’s break it all down in the simplest way possible. Just a heads up—while we love talking about fitness, we’re not doctors, so don’t take our advice as medical advice!
How Much Does a Bench Press Bar Weigh?
Most standard bench press bars weigh 45 pounds (20.4 kilograms). This is the typical Olympic barbell you’ll find on most gym bench press racks. If you’ve ever heard someone say, “I’m just pressing the bar,” that’s what they mean—a 45-pound bar, without any added weight plates.
This bar is about 7 feet long and built to support hundreds of pounds. It’s sturdy and meant for everything from beginner reps to serious lifting.
Why Bar Weight Matters
If you’re logging your workouts or following a strength program, it’s super important to count the bar weight along with the plates you’re adding. Skipping that 45 pounds can throw your numbers way off!
Knowing the exact weight helps you:
- Track progress over time
- Avoid lifting too much too soon
- Stay consistent across workouts
- Communicate clearly with your coach or workout buddies
Other Types of Bench Press Bars (They’re Not All 45 lbs!)
Here’s where it gets interesting. Not all bars are created equal. Depending on the type of gym you’re at or the equipment you use, the bar you’re pressing might weigh more—or less—than the standard.
1. Standard Barbell (Non-Olympic)
These are more common in home gyms. They usually weigh between 15 to 25 pounds, and they’re often shorter and thinner than Olympic bars.
2. EZ Curl Bar
This is the one with the zig-zag shape. It’s not really made for bench pressing, but you’ll see it around. It usually weighs about 15 to 20 pounds.
3. Smith Machine Bar
This bar is attached to a track system that guides the lift. Depending on the machine, it might weigh 15 to 25 pounds—sometimes even less because of counterbalancing.
4. Women’s Olympic Barbell
Slightly shorter and lighter, these bars are about 33 pounds (15 kg). They’re built for smaller hands and just as tough!
5. Safety Squat or Specialized Bars
Sometimes used on benches for those with shoulder issues, these can vary widely in weight—often around 60 to 70 pounds.
Specialty Benches and Bars
Depending on your fitness goals or limitations, you might use a specialty bench or barbell. Some examples include:
- Football Bar (Swiss Bar): This bar has multiple neutral grip handles and weighs around 35–45 lbs. It’s easier on the shoulders.
- Cambered Bar: This odd-looking bar has a bend and often weighs 45–65 lbs. It changes the lift path and activates stabilizer muscles.
Buffalo Bar: Curved to reduce stress on the shoulders, this bar typically weighs 50–60 lbs.
How to Know What Bar You’re Using
If you’re unsure about the weight of the bar in your gym, here’s what you can do:
- Ask a staff member or trainer — They’ll likely know the exact specs.
- Look for markings — Some bars have their weight printed right on the end caps.
Weigh it yourself — If your gym has a scale and you’re super curious, gently set the bar on it (carefully!).
Don’t Forget the Clips
If you’re counting every pound, add in the weight of the collars or clips that hold your plates on. These can weigh about 0.5 to 2.5 pounds each, depending on the style. Not a huge deal, but worth noting if you’re chasing exact numbers.
Why 45 pounds? Well, most of the world actually uses kilograms when it comes to weightlifting. The original Olympic standard set the bar weight at 20 kg, which is about 44 lbs. In the U.S., that was rounded up to 45 pounds, and it stuck.
Olympic barbells were designed to be tough enough for heavy lifting competitions and training. Over time, that same design made its way into everyday gyms.You might notice one bar feels heavier or easier to control than another, even if they’re both labeled as 45 pounds. That could be due to:
- Knurling (the textured grip area) — Some bars have more aggressive knurling that helps with grip but can feel uncomfortable.
- Whip — Some bars have a bit of bounce or flex when you lift heavy. That’s called “whip,” and powerlifters and Olympic lifters care a lot about it.
Sleeve Spin — The spinning parts where you load the plates can vary in quality, which affects how the bar moves during lifts.
Bench Press Bar for Beginners
If you’re just starting out with bench pressing, don’t worry if you can’t lift a full Olympic bar yet. Try starting with:
- A training bar, which weighs around 15 to 30 pounds
- Dumbbells for building strength before progressing to a bar
- Or even just the bar—which many lifters use to warm up every session
There’s no shame in starting light. Learning proper form is way more important than jumping into heavy weights.
- Always use a spotter when bench pressing heavy.
- Warm up with lighter weight before your working sets.
- Focus on form—your elbows, grip width, and bar path matter.
- Keep your feet flat on the floor and your back slightly arched.
- Use clips/collars to keep plates from sliding off.
If you’re wondering, “how much does a chest press bar weigh?” — it really depends on the machine. Some machines label the resistance clearly, others don’t. In general, the starting resistance (with no plates or weight selected) is between 15–25 pounds.
Knowing your bar weight is great—but so is good gym etiquette! A few things to remember:
- Wipe down the bench after you’re done.
- Re-rack your weights—don’t leave the plates on for the next person.
- Be aware of your surroundings—especially in crowded gyms.
Don’t hog the bench for long rest periods if others are waiting.
Is a bench bar 40 pounds?
Some bars are 40 pounds, but most standard Olympic bench press bars weigh 45 pounds. Always check your gym’s equipment for specifics.
Is 135 pounds a good bench press?
Yes! For many beginners, pressing 135 pounds (a 45 lb bar plus two 45 lb plates) is a solid milestone.
Are all bench press bars 20 kg?
Most Olympic bars are 20 kg, but not all. Some bars—like women’s bars, curl bars, or training bars—are lighter.
Does a 225 bench include bar weight?
Yes! A 225 lb bench includes the bar weight (45 lbs) plus two 45 lb plates on each side.
So, next time you’re lying on that bench, looking up at the bar—know that you’re lifting more than it might look! A 45-pound bar is no joke, and it’s the foundation for building strength step by step.
The world of bench press bars can seem a little confusing at first, but once you know the basics, it’s easy to get comfortable. Whether you’re using a standard Olympic bar, a Smith machine, or a training bar—just remember: form, safety, and patience are your best friends.
And again, while we love fitness, we’re not doctors—so check with a professional if you’re unsure about your body’s limits. Have fun lifting, stay safe, and never be afraid to start light!
