How much does the bar weight bench press: A complete guide to lifting standards
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Nov 30, 2025 · 14 min read
A standard Olympic barbell used for the bench press weighs 45 lb (20 kg) before you add any plates. From there, your “real” bench number is the total loaded weight, and a common general-fitness target is about a 1:1 bench-to-bodyweight ratio with strict form. “Instead of chasing someone else’s bench press, use your bodyweight, age, ...