Have you recently embarked on a fitness journey and are looking to build your upper body muscles? If yes, use a bench press bar. But how much is a bench press bar, and is it worth lifting it?
The standard weight of a bench press bar in most gyms is around 45 pounds or 20 kilograms. This is only the bar's weight and not the barbell attached to it. The total weight may vary depending on the type of barbell used.
If you are still unsure, read the discourse to find details. Also, as a bonus, let's learn some exercises using a bench press bar.
What Is a Bench Press Bar?
The bench press targets your chest, shoulders, and triceps and strengthens them. This exercise involves lifting a bar with barbells off the rack and then lowering it to your chest. After that, it is pushed back. You can also use a bench press bar for shoulder presses and squats.
There is more than one type of bench press bar available.
Standard Bench Press Bar: This one is the most common one found in gyms for training. This piece of equipment is ideal used for weight lifting and can be used in a variety of workouts.
Olympic Bar: This bar is specifically used for Olympic weightlifting for workouts such as the jerk and snatch and clean.
Speciality Bars There are many types of speciality bars for weight training. Examples of these specialty bars include trap bar, power bar and swiss bar.
A standard bench press bar has the following major components:
Shaft: This is the central part of the bar and is made from steel. It has the structure and strength to support heavy loads.
Sleeves: These are located at each end of the bar. They rotate freely and are designed to support the weights.
Collar: A collar is the sleeve’s end portion to secure the weight plates.
Knurling: This is a textured pattern that covers the bar’s shaft-specific section. It helps provide traction and grip as you hold the bar.
How Much is a Bench Press Bar (Weight)?
The standard bench press bar weighs around 45 pounds or 20 kilograms. It has a diameter of approximately 1.1 to 1.15 inches.
This brings us to the next question: Are all bench press bars 45 pounds? The answer is no. Only the standard bar weighs 45 pounds. This one is commercially used by gym-goers.
Besides, this bar has a slight whip, making it ideal for flexible workouts. You can use it for movements that demand some fluidity and speed.
A standard bench press bar is a great tool for bodybuilding and general fitness workouts. It accommodates movements like overhead presses, squats, and bench presses.
How Much is a Bench Press Bar (Price)?
The price of a bar can range from $100 to $500, depending on its brand, quality, and location. There are many options available on Amazon that suit your budget.
Make sure to also check out other online avenues and compare costs to have a better idea of different bars that may be a perfect match for you.
How Does the Bench Press Bar Weigh Differently from Other Bars?
Now that you know how much is a bench press bar, let's compare it to other similar types of equipment available.
Standard Bench Press Bar vs Power Bar
When it comes to the weight, the power bar is heavier than a standard bench press bar. It weighs around 55 to 65 pounds, while a bench press is only 45 pounds heavy.
Additionally, the power bar is also thick. Its solid thickness makes it highly durable. Plus, it offers a substantial grip when one lifts it. Compared to a standard bench press bar, a power bar is stiff and sturdier.
Standard Bench Press Bar vs Olympic Bar
An Olympic bar weighs differently for men and women. The standard weight for women is 33 pounds. For men, this bar has a standard weight of 45 pounds.
Olympic bars come in different weight options. Some are heavier and used for competition only. Others are lighter to be used in gyms.
When it comes to whip, Olympic bars have greater flexibility than standard bench press bars. This quality makes them perfect for energy transfers during explosive movements.
Standard Bench Press Bar vs Speciality Bars
There are different types of speciality bars available. For example the squat bar is designed specifically for squats which is why they are incredibly secure and comfortable.
Similarly, the deadlift bar is explicitly for deadlifts. Compared to a standard bench press bar, this one is longer and much more flexible. Since it has a great whip, powerlifters prefer this bar to generate power during lift.
The swiss bar is a great option for anyone looking for a light training. It comes with multiple grip handles for exercises that target specific muscle groups.
Benefits of Incorporating a Bench Press Bar in Your Workout Regimen
You may consider the bar as a mere tool. However, its proper use can reap several unimaginable benefits.
When used for a bench press correctly, this bar helps increase your upper-body strength.
Since the bench press bar workout works on your triceps, you gradually develop a high pressing power. As a result, you increase your ability to hold more weight.
With the bar, you get a chance to practice incredible resistance training. This helps you burn more calories than other training routines may do.
A bar workout also helps in increasing your muscle mass. If you perform a bench press correctly, you may get a swole and full chest within a few days.
Unlike contrary belief, a bench press using the standard bar is a tough workout to perform. Also, it is quick to learn and ace, provided you are focused.
Finally, the bar allows you to practice different variations of a bench press. This helps add fun to your workout regimen while benefiting different muscles on your upper body.
Standard Bench Press Bar Workouts
Do you like our answer to how much is a bench press bar? If yes, get one right away and start working out.
But what exercises would you do using this piece of equipment? Well, the most obvious is a bench press that helps target all the muscles in your upper body.
Bench presses have various variations that work for different muscles. Here are a few that you may want to know.
Traditional Flat Bench Press
This exercise is best for your shoulders and arms.
Lie on a flat bench.
Grip a bench press bar with barbells by placing your hands at a distance more than the shoulder width.
Keep your back straight and core engaged.
Slowly lift the bar.
Lower it to the chest while pressing your feet into the floor.
Push the bar up so it returns to its starting point.
Repeat this five to ten times based on your skill and capacity levels.
Narrow Grip Bench Press
This workout is ideal for toning your forearms and triceps.
Follow all the steps mentioned above. However, make sure to hold the bar with a hands-shoulder width throughout the workout.
Incline Bench Press
Next up, we have the incline bench press workout. This one is designed to target your shoulders and upper chest muscles.
Make your back rest against a bench with a neutral spine position. Place your feet flat on the floor and slightly lean back.
Start by holding the bar over your shoulders.
Press the weight upwards while extending your elbows.
Now, inhale slowly while lowering the bar so it reaches just above your chest.
Repeat the exercise and perform five reps or more, depending on your weight goals.
Decline Chest Press
You can do this exercise to target your shoulders and lower chest muscles.
Lie down on a decline bench.
Now, lift the bar and hold the weight over your shoulders.
Push the weight above you until your arms are at 45 degrees.
Now, lower the bar slowly towards your chest.
Repeat the exercise five to ten times in a go.
Picking Your First Bench Press Bar
The significance of a bench press bar is truly unmatchable. You may all agree that this tool is incredibly useful for toning your upper body muscles. Therefore, if you are building a home gym or are already running one commercially, ensure that it is equipped with a bench press bar.
Here are a few factors to consider when buying one.
Weight
The standard bar weighs 45 pounds, but there are many more options available. You must pick one that meets your requirements. If you want a bar solely for bench presses, don't go for anything other than the standard one.
Knowing the weight of your bar is crucial for tracking your overall progress in weightlifting. If you aren't sure about its weight, you may hold more or less weight than required.
Quality
Ensure to buy a high-quality bar that serves its purpose well. Standard Bench press bars are supposed to be flexible yet durable. If they aren't, you won't be able to practice the primary workouts.
Price
Luckily, the bars are available at a wide range of prices. There is something for everyone. However, if your budget is restricted, make sure not to compromise on the quality. Buy high-quality bars that you can afford and also work out easily.
Expert Recommendations
Look for options that most experts may have recommended. If the reviews are unpaid, try the bars by physically inspecting them before bringing them to your gym.
Wrapping Up
If, after reading this, you think that you need a bench press bar, don't delay. Get a standard one to start with and then experiment with other types for your workout regimen. Also, if this is your first time working out with a bar, get help from an expert to learn the basics and save yourself from any injuries.
Best of luck for your workout!
