Bench Press Barbells: Olympic, Powerlifting, Swiss, Fat, and Cambered Bar Uses

What Barbell is Used for Bench?

The standard barbell used for the bench press is the Olympic barbell, characterized by its 7-foot length and 45-pound (20 kg) weight, designed for balanced performance and compatibility with Olympic weight plates.

The Standard: The Olympic Barbell

The vast majority of bench pressing, whether in commercial gyms, powerlifting competitions, or general strength training, is performed with an Olympic barbell. This bar has become the universal standard due to its versatile design, durability, and adherence to international specifications.

Key Specifications of a Standard Olympic Barbell:

• Length: Approximately 7 feet (2.13 meters). This length allows for a wide grip range and accommodates various bench press benches and racks.
• Weight: Generally 45 pounds (20 kilograms). This standardized weight contributes to consistent load calculations and progression tracking.
• Shaft Diameter: Typically 28-32 millimeters. A common diameter is 28.5 mm, offering a comfortable yet secure grip for most lifters.
• Sleeve Diameter: 50 millimeters (approximately 2 inches), designed to fit standard Olympic weight plates.
• Knurling: The textured cross-hatch pattern on the shaft provides grip. Olympic barbells usually feature medium-depth knurling and often include a smooth center section.
• Sleeve Rotation: The ends (sleeves) of Olympic barbells are designed to rotate smoothly, which is crucial for exercises like the clean and jerk, but less critical for the static nature of the bench press.

Barbell Variations for Bench Pressing

While the Olympic barbell is the staple, several specialty barbells can be used for bench pressing, each offering unique benefits or addressing specific training goals or limitations.

• Powerlifting Bar:

  • Distinction: Similar in length and weight to an Olympic bar, but often stiffer with less whip (flexibility).
  • Knurling: Features more aggressive, deeper knurling for a firmer grip, crucial for maximal lifts.
  • Center Knurl: Many powerlifting bars include a center knurl, which helps prevent the bar from sliding down the back during squats, but is generally not a factor for bench press.
  • Use for Bench: Preferred by powerlifters for its stiffness and superior grip, especially for heavy single attempts.

• Swiss Bar (Multi-Grip Bar):

  • Design: Features multiple parallel handles that allow for neutral (palms facing each other), pronated (palms down), and supinated (palms up) grip variations.
  • Benefits: Reduces stress on the shoulders, wrists, and elbows by allowing a more natural hand position. Excellent for individuals with shoulder impingement or pain during traditional bench pressing.
  • Use for Bench: Ideal for developing tricep strength, targeting different angles of the chest, and accommodating joint discomfort.

• Fat Bar (Axle Bar):

  • Design: A barbell with a significantly thicker shaft diameter, typically 2-3 inches (50-75 mm) or more.
  • Benefits: Challenges grip strength immensely, as the larger diameter makes it harder to hold. This increased demand for grip can lead to greater neural drive and muscle activation throughout the lift.
  • Use for Bench: Primarily used to enhance grip strength and forearms, and to introduce a novel stimulus to the traditional bench press, potentially breaking plateaus.

• Cambered Bar:

  • Design: Features a bend or "camber" in the middle of the shaft, allowing the weight plates to hang lower than the grip.
  • Benefits: Increases the range of motion (ROM) at the bottom of the lift, demanding greater stability and challenging the chest and shoulders through a deeper stretch.
  • Use for Bench: Used to increase time under tension, improve strength in the stretched position, and provide a unique stimulus for hypertrophy and strength gains.

Factors to Consider When Choosing a Barbell

Selecting the right barbell for your bench press involves more than just grabbing the first one available. Consider these factors:

• Training Goal: Are you focused on maximal strength (powerlifting bar), joint health (Swiss bar), grip strength (fat bar), or general fitness (Olympic bar)?
• Joint Health and Comfort: If you experience shoulder, wrist, or elbow pain, a Swiss bar or adjusting your grip on an Olympic bar may be beneficial.
• Grip Strength: A fat bar will significantly challenge and improve your grip.
• Range of Motion: A cambered bar increases ROM, while a standard bar provides a conventional range.
• Weight Capacity and Tensile Strength: Ensure the bar can safely handle the loads you intend to lift. High-quality bars have high tensile strength ratings, indicating their resistance to bending or breaking.
• Knurling Aggressiveness: More aggressive knurling provides a better grip but can be harder on the hands. Choose based on preference and lifting intensity.

Conclusion

The Olympic barbell remains the foundational tool for the bench press, serving as the gold standard for its balanced design, versatility, and universal compatibility. However, the array of specialty barbells offers valuable alternatives for lifters seeking to address specific training goals, overcome plateaus, or accommodate individual biomechanical considerations. Understanding the unique characteristics of each barbell type empowers you to make informed choices that enhance your training, promote safety, and optimize your strength development on the bench press.