The phrase “benching a plate” is a common, informal milestone used in strength training to describe a specific achievement on the barbell bench press. This gym shorthand refers to loading one large weight plate onto each end of the barbell. The total weight of this configuration is a benchmark often sought by new lifters as a measure of initial progress and strength. This article details the exact weight of this lift by breaking down the standard equipment used for the calculation.
Weights of Standard Equipment
To determine the final weight of a “plate bench,” two primary pieces of equipment must be accounted for: the barbell and the weight plates. The barbell used in most commercial gyms and for competitive lifting is the Olympic barbell, which has a standardized mass. The typical Olympic barbell weighs 45 pounds (20 kilograms). The barbell’s mass is always included when calculating the total weight lifted.
The term “a plate” universally references the single heaviest standardized plate found in most gyms. This largest disc weighs 45 pounds, equivalent to approximately 20 kilograms. This 45-pound plate is loaded onto each sleeve of the Olympic bar. In the metric system, the closest common plate is the 20-kilogram weight, which is often used interchangeably with the 45-pound plate for this calculation.
The Standard Total Weight
The definitive weight for “benching a plate” is 135 pounds. This total is the result of adding the weight of the 45-pound Olympic barbell to the weight of the two 45-pound plates loaded onto it.
Expressed as an equation, the total mass is: 45 lbs (Barbell) + 45 lbs (Plate 1) + 45 lbs (Plate 2) = 135 lbs. This number is the target for the “one-plate” benchmark. In metric terms, the standard total is 60 kilograms, derived from a 20 kg barbell and two 20 kg plates.
Bench Press Terminology and Variations
The significance of 135 pounds is that it represents a common threshold of intermediate strength for many new lifters, often becoming the first major goal after progressing from the empty bar. Subsequent milestones are described in the same simple language: “two plates” totals 225 pounds, and “three plates” is 315 pounds. This system simplifies communication by using the number of 45-pound plates on each side.
While 135 pounds is the standard, the actual total can vary slightly depending on the equipment used. Some gyms may use a lighter women’s Olympic bar, which typically weighs 33 pounds (15 kg), or a specialty technique bar, which can weigh as little as 15 pounds. Not all 45-pound plates are perfectly accurate, as inexpensive plates can deviate by a few pounds from their stated mass. The use of fractional plates or collars, which are small weights added for precise increments, will also slightly increase the final load.