Bench Press Weights: Calculating 45 and 35 Plate Lifts for Strength Training

How much is a 45 and 35 bench press?

A "45 bench press" typically refers to a standard 45-pound Olympic barbell with one 45-pound plate on each side, totaling 135 pounds. A "35 bench press" would similarly imply a 45-pound barbell with one 35-pound plate on each side, resulting in a total of 115 pounds.

Understanding Standard Barbell Weights

In most commercial and serious fitness gyms, the standard barbell used for exercises like the bench press is an Olympic barbell. It's crucial to know its weight as it forms the base of your total lift.

• Standard Olympic Barbell: The most common Olympic barbell weighs 45 pounds (approximately 20 kilograms). This is the weight you must always account for when calculating your total lift.
• Other Barbell Types: Be aware that some gyms may have lighter barbells (e.g., 35 lbs for women's barbells, 25 lbs for technique barbells) or heavier specialty bars. Always confirm the weight of the bar you are using.

The "45 Bench Press": Unpacking the Weight

When someone refers to a "45 bench press," they are almost universally using shorthand for a specific weight configuration:

• Barbell Weight: 45 lbs (standard Olympic barbell)
• Plates: One 45 lb plate on each side of the barbell.
  • Side 1: 45 lbs
  • Side 2: 45 lbs
• Total Calculation: 45 lbs (barbell) + 45 lbs (plate 1) + 45 lbs (plate 2) = 135 lbs

Therefore, a "45 bench press" means you are lifting 135 pounds. This is a common benchmark for many lifters and often serves as a foundational weight for strength progression.

The "35 Bench Press": Unpacking the Weight

Following the same logic, a "35 bench press" would refer to a configuration using 35-pound plates:

• Barbell Weight: 45 lbs (standard Olympic barbell)
• Plates: One 35 lb plate on each side of the barbell.
  • Side 1: 35 lbs
  • Side 2: 35 lbs
• Total Calculation: 45 lbs (barbell) + 35 lbs (plate 1) + 35 lbs (plate 2) = 115 lbs

Thus, a "35 bench press" means you are lifting 115 pounds. This weight is often a stepping stone towards the 135 lb "45 bench press."

Why This Terminology Matters

Understanding this common gym shorthand is important for several reasons:

• Communication: It allows lifters to quickly and efficiently communicate the weight they are lifting without stating the full calculation.
• Progression Tracking: Many lifters track their progress based on the plates they add to the bar, often using the "45 plate" as a significant milestone.
• Safety: Knowing the exact total weight you are attempting is paramount for safety, proper spotting, and preventing injury.

Progressive Overload and Plate Combinations

As you advance in your strength training, you'll utilize various plate combinations to achieve progressive overload – the gradual increase in stress placed on the body during exercise. This is a fundamental principle for muscle growth and strength gains.

• Smaller Increments: To progress effectively, you'll add smaller plates (e.g., 2.5 lbs, 5 lbs, 10 lbs, 15 lbs, 25 lbs) to the barbell to gradually increase the total weight beyond the "45" or "35" configurations.
• Calculating Total Weight: Always sum the barbell weight plus the weight of all plates on both sides. For example, a 45 lb barbell with one 45 lb plate and one 10 lb plate on each side would be: 45 (bar) + 45 (plate 1) + 10 (plate 2) + 45 (plate 3) + 10 (plate 4) = 155 lbs.

Safety and Accuracy in Weightlifting

Always verify the weight: Before attempting any lift, especially a maximal effort, double-check the weight of both the barbell and the plates. Plate weights can sometimes be mislabeled or come in different standards (e.g., competition plates are calibrated, while some gym plates may have slight variations).

Proper loading: Ensure plates are evenly distributed on both sides of the barbell and secured with collars to prevent them from sliding off, which can lead to dangerous imbalances or injury.

Key Takeaways for Lifters

• The standard Olympic barbell weighs 45 lbs.
• A "45 bench press" equals 135 lbs (45 lb bar + two 45 lb plates).
• A "35 bench press" equals 115 lbs (45 lb bar + two 35 lb plates).
• Always calculate the total weight for accuracy and safety.
• Use smaller plates for gradual progressive overload.

Understanding these common weight configurations is a foundational aspect of effective and safe strength training. By knowing the exact load you're managing, you can better track your progress, plan your workouts, and minimize the risk of injury.