Bench Press: Accurately Measuring Weight for Barbells, Dumbbells, and Machines

How to Measure Weight on Bench Press?

Measuring the total weight on a bench press involves accurately summing the weight of the barbell itself and all the weight plates loaded onto it, providing a precise metric for tracking progressive overload and performance.

Understanding the Components of Bench Press Weight

To accurately measure the weight you're lifting on a bench press, it's crucial to understand the individual components that contribute to the total load. This typically includes the barbell, the weight plates, and, less commonly, the collars or clips.

• The Barbell: The foundation of your bench press load is the barbell itself. Standard Olympic barbells, commonly used in gyms, have a specific weight.
• Weight Plates: These are the circular discs loaded onto the ends of the barbell. They come in various standardized denominations, typically marked in kilograms (kg) or pounds (lb).
• Collars/Clips: These are small devices used to secure the weight plates onto the barbell sleeves, preventing them from sliding off. While they do add a small amount of weight, they are often excluded from casual training calculations due to their minimal contribution (typically 0.25 kg to 2.5 kg or 0.5 lb to 5 lb per pair). For competitive powerlifting or highly precise measurements, their weight is sometimes factored in.

Standard Barbell Weights

Knowing the weight of your barbell is the first step in accurate measurement. While there can be slight variations, the most common barbell weights are:

• Men's Olympic Barbell: Most commonly weighs 20 kg (44.1 lbs), often rounded up to 45 lbs in gyms using imperial measurements. These bars are typically 2.2 meters (7.2 feet) long.
• Women's Olympic Barbell: Often weighs 15 kg (33.1 lbs) and is slightly shorter (2.01 meters or 6.6 feet) and thinner in diameter than a men's bar.
• Powerlifting Barbell: While also typically 20 kg, these bars are often stiffer and have more aggressive knurling than general-purpose Olympic bars.
• Fixed Barbells/Pre-weighted Bars: These are common in many gyms and have the total weight (bar + fixed plates) clearly marked on the bar itself (e.g., 30 kg, 70 lbs).
• EZ Curl Bars and Specialty Bars: The weight of these bars varies significantly. Always check for a weight marking, or if none is present, weigh the bar on a scale if precision is critical.

Plate Load Calculation

Calculating the total weight on a barbell bench press is a straightforward addition process:

1. Identify Barbell Weight: Determine the weight of the barbell you are using (e.g., 20 kg or 45 lbs).
2. Sum Plates on One Side: Add up the total weight of all the plates loaded onto one side of the barbell.
3. Double the Plate Sum: Multiply the sum from step 2 by two, as you have the same amount of weight on both ends of the bar.
4. Add Barbell Weight: Add the total weight of the plates (from step 3) to the weight of the barbell (from step 1).

Example Calculation (Metric):

• Barbell: 20 kg
• Plates on one side: One 20 kg plate, one 10 kg plate, one 5 kg plate = 35 kg
• Total plate weight: 35 kg * 2 = 70 kg
• Total Bench Press Weight: 70 kg (plates) + 20 kg (barbell) = 90 kg

Example Calculation (Imperial):

• Barbell: 45 lbs
• Plates on one side: Two 45 lb plates, one 25 lb plate, one 10 lb plate = 125 lbs
• Total plate weight: 125 lbs * 2 = 250 lbs
• Total Bench Press Weight: 250 lbs (plates) + 45 lbs (barbell) = 295 lbs

Dumbbell Bench Press Weight Measurement

Measuring weight for dumbbell bench press is much simpler:

• Each dumbbell typically has its weight clearly marked on it (e.g., 30 lbs, 25 kg).
• The total weight lifted is simply the sum of the weight of the two dumbbells you are using.
• Example: If you are using two 30 lb dumbbells, your total lifted weight is 60 lbs. If you are using two 25 kg dumbbells, your total lifted weight is 50 kg.

Machine Bench Press Weight Measurement

Measuring weight on bench press machines depends on the type of machine:

• Selectorized (Pin-Loaded) Machines: These machines have a weight stack with a pin that you insert to select your desired resistance. The number indicated by the pin is the weight you are lifting. It's important to note that due to lever arm mechanics, the "effective" resistance might feel different from the marked weight, but for tracking progress, always use the number indicated on the stack.
• Plate-Loaded Machines: These machines have sleeves where you load standard weight plates, similar to a barbell. To measure the weight, sum the weight of all the plates you load onto the machine. Some plate-loaded machines may have a small amount of inherent resistance from the lever arm itself, but this is often negligible or accounted for in the machine's design for practical tracking purposes.

Special Considerations for Accurate Measurement

While the basic calculations are straightforward, a few details can impact precision:

• Calibrated Plates: For competitive powerlifting or very high-level strength training, calibrated weight plates are used. These plates are manufactured to extremely tight tolerances, ensuring their marked weight is precise. Standard gym plates can have a variance of 1-5% from their marked weight.
• Collars/Clips: As mentioned, standard collars typically add 0.5 kg to 2.5 kg (1 lb to 5 lbs) per pair. While often excluded for general training, they should be included for record attempts or highly precise measurements.
• Unit Consistency: Always ensure you are working in a single unit system (either kilograms or pounds) to avoid conversion errors. Most gyms will primarily use one system.

Why Accurate Weight Measurement Matters

Precise weight measurement is not just about numbers; it's fundamental to effective and safe strength training:

• Progressive Overload: This is the cornerstone of muscle growth and strength development. Accurately knowing the weight allows you to systematically increase the load over time, which is essential for continued progress.
• Program Tracking and Periodization: Precise weight data enables you to objectively track your performance, evaluate the effectiveness of your training program, and make informed adjustments for periodization cycles.
• Safety and Injury Prevention: Knowing your exact lifting capacity helps prevent attempting loads that are too heavy, reducing the risk of injury. It also allows for controlled and gradual increases in intensity.
• Performance Comparison: Whether comparing your lifts to past performance, training partners, or competitive standards, accurate weight measurement provides a consistent and reliable metric.
• Motivation: Seeing tangible increases in the weight you can lift is a powerful motivator, reinforcing the effort you put into your training.

Conclusion

Measuring the weight on a bench press is a simple yet critical skill for anyone serious about strength training. By accurately accounting for the barbell, plates, and understanding the nuances of different equipment types, you gain precise data essential for implementing progressive overload, tracking your progress, ensuring safety, and ultimately, achieving your strength and fitness goals. Consistent and accurate measurement transforms your training from guesswork into a data-driven, results-oriented endeavor.