Common bench press weights
| Total | Plates on each side | In kg |
|---|---|---|
| 95 lb | 25 | 43.1 kg |
| 135 lb | 45 | 61.2 kg |
| 155 lb | 45 + 10 | 70.3 kg |
| 185 lb | 45 + 25 | 83.9 kg |
| 205 lb | 45 + 35 | 93 kg |
| 225 lb | 2 × 45 | 102.1 kg |
| 275 lb | 2 × 45 + 25 | 124.7 kg |
| 315 lb | 3 × 45 | 142.9 kg |
In kilos, on a 20 kg bar:
| Total | Plates on each side | In lb |
|---|---|---|
| 40 kg | 10 | 88.2 lb |
| 60 kg | 20 | 132.3 lb |
| 70 kg | 25 | 154.3 lb |
| 80 kg | 25 + 5 | 176.4 lb |
| 90 kg | 25 + 10 | 198.4 lb |
| 100 kg | 25 + 15 | 220.5 lb |
| 120 kg | 2 × 25 | 264.6 lb |
| 140 kg | 2 × 25 + 10 | 308.7 lb |
Small jumps make bench progress last
The bench press uses smaller muscles than the squat or deadlift, so it can't take big jumps for long. Once 5 lb jumps stall, smaller plates (1.25 lb, 1 kg or 0.5 kg) let you keep adding weight. Turn them on under My plates and the calculator will use them. Our guide to fractional plates explains how to use them.
Smith machines and other bars
A Smith machine bar doesn't weigh the same as a free bar, and many are counterbalanced, so the "bar weight" can be anywhere from about 15 to 45 lb. Check the label on the machine, then pick Custom under Bar and type it in. The same goes for fixed-weight and specialty bench bars.
Warm up before heavy sets
Switch to the Warm-up sets tab for a ramp to your work weight. Bench usually needs four or five warm-up sets before anything heavy, starting with the empty bar.
Questions
How many plates is a 225 bench?
225 lb is two 45 lb plates on each side of a 45 lb bar, often called a two-plate bench.
How much does the bench press bar weigh?
A standard Olympic bench bar is 45 lb (20 kg). Fixed bench bars and Smith machines vary, so check the label.
How much should I add to my bench each week?
Beginners can often add 5 lb (2.5 kg) a session for a while. After that, smaller jumps of 2.5 lb or 1 kg, or adding a rep instead of weight, keep progress moving.