We’ll start with the most common type – the traditional barbell – and then explore some of the specialty bars that you might come across in your local commercial gym or in your quest for the perfect home gym setup.
Traditional Barbell
The traditional barbell, often referred to as a straight bar, is the most common type of bar you’ll find in any gym.
It’s versatile, reliable, and perfect for various exercises, not just the bench press.
The traditional barbell is a staple in any gym and is commonly used for a wide range of exercises, including the bench press.
However, like any piece of equipment, it has its own set of pros and cons.
Pros
Versatility – A traditional barbell is a versatile tool. While it’s excellent for the bench press, it’s also suitable for a variety of other exercises, including squats, deadlifts, and overhead presses.
Availability – Traditional barbells are a common sight in almost all gyms, making them easily accessible for most people.
Standardized Weight and Size – Traditional barbells typically weigh around 20kg (45 lbs) and are about 2.2 meters (7.2 feet) long. This standardization makes it easier to track your progress and compare your performance with others.
Durability – Traditional barbells are designed to withstand heavy weights and rigorous workouts. They are typically made of high-quality steel and can last for many years with proper care.
Cons
Potential for Wrist and Shoulder Strain – The straight design of the traditional barbell can put strain on the wrists and shoulders during the bench press, especially for those lifting heavy weights or individuals with pre-existing conditions.
Lack of Variation – Unlike specialty bars, traditional barbells do not offer different grip options or angles. This can limit the variety of exercises you can perform and the muscle groups you can target.
Aggressive Knurling – Some traditional barbells have aggressive knurling, which can be uncomfortable for some people, especially during long workout sessions.
Who Should Use a Traditional Barbell for The Bench Press?
Rookies – If you’re new to weightlifting, the traditional barbell is a great starting point. Its standardized weight and size make it easy to learn the basics of bench pressing and track your progress.
Fitness Buffs – If your goal is overall fitness or strength gains, the traditional barbell can be a versatile tool in your workout routine. It’s suitable for a variety of exercises, including the bench press.
Powerlifters and Weightlifters – For those involved in powerlifting or weightlifting, the traditional barbell is a staple. It’s used in the three main lifts in powerlifting (squat, bench press, and deadlift) and is essential for training these movements.
Athletes – Athletes from various sports can benefit from using a traditional barbell in their strength and conditioning programs. The bench press, performed with a traditional barbell, is a fundamental exercise for developing upper body strength.
Bamboo/Earthquake Bar
Bamboo or Earthquake Bars are a unique type of barbell designed to create instability during your workout, challenging your muscles in new ways.
Let’s dive into its pros and cons.
Pros
Instability Training – Bamboo/Earthquake bars have a design that creates instability, forcing your muscles to work harder to stabilize the weight. This can lead to increased strength and muscle growth.
Joint-Friendly – The Bamboo Bar is often used for rehabilitation and prehabilitation exercises because it’s easier on the joints compared to traditional barbells.
Versatility – Despite its unique design, Earthquake bars can be used for a variety of exercises, including the bench press, overhead press, and squats.
Cons
Learning Curve – The instability created by the Bamboo Bar can be challenging for beginners. It requires good coordination and balance to use effectively.
Weight Limitations – The Bamboo Bar is not designed for heavy lifting. It’s best used with lighter weights and higher repetitions.
Availability and Cost – Bamboo Bars are specialty equipment and may not be available in all gyms. They can also be more expensive than traditional barbells.
Who Should Use a Bamboo/Earthquake Bar For The Bench Press?
Rehabilitation Patients – If you’re recovering from an injury, the Bamboo Bar can be a great tool for rehabilitation exercises. Its instability can help improve joint stability and muscle coordination.
Athletes – Athletes looking to improve their balance, coordination, and core stability, especially on the bench press, can benefit from the unique challenges posed by the Bamboo Bar.
Advanced Lifters – If you’re an experienced lifter looking to add variety to your workouts or challenge your muscles in new ways, the Bamboo Bar can be a great addition to your routine.
Cambered Bar
The Cambered Bar, with its unique curved design, offers a different approach to the bench press.
Here are some of the pros and cons of using it for this exercise.
Pros
Enhanced Muscle Activation – The Cambered Bar’s design can lead to greater muscle activation during the bench press. The curve of the bar requires additional stabilization, which can engage more muscles during the lift.
Easier on the Wrists – The curved design of the Cambered Bar provides a more natural grip angle. This can potentially reduce wrist discomfort during a heavy bench press.
Variety in Training – Using a Cambered Bar for bench presses can add a new dimension to your workouts. It offers a different challenge compared to bench pressing with a straight bar.
Cons
Requires Greater Stability – Cambered bars require more balance and stability during the bench press. This can be challenging for beginners or those with less core strength.
Not Suitable for All Exercises – While the Cambered Bar is versatile, it may not be suitable for all types of exercises due to its curved design. This could limit its use in your workout routine.
Less Commonly Found – Like most specialty bars, the Cambered Bar may not be as readily available in gyms as traditional barbells. It can also be more costly.
Who Should Use a Cambered Bar for The Bench Press?
Individuals Seeking Joint Relief – If you’re experiencing wrist discomfort with straight bars during the bench press, the Cambered Bar’s design might offer some relief.
Athletes Seeking Enhanced Muscle Activation – Athletes looking to increase muscle activation and add variety to their bench press workouts might find the Cambered Bar beneficial.
Experienced Lifters Looking for a New Challenge – If you’re an experienced lifter seeking to challenge your stability during the bench press, incorporating cambered bars into your training is a great option.
Buffalo Bar
The Buffalo Bar, also known as the Bow Bar, is a specialty barbell with a slight curve that allows for a more natural hand position during your lift.
Pros
Natural Hand Position – The Buffalo Bar’s curve allows for a more natural hand position during bench press variations, which can help reduce the risk of wrist strain.
Shoulder-Friendly – The bar’s design can reduce shoulder rotation during the bench press, potentially lowering the risk of shoulder injuries.
Adaptable to Various Exercises – The Buffalo Bar isn’t just for the bench press. Its design also makes it suitable for squats, lunges, and other exercises.
Cons
Adjustment Period – The Buffalo Bar’s unique shape might require an adjustment period, especially for those accustomed to straight bars.
Not Ideal for Heavy Lifting – Due to its curved shape, the Buffalo Bar might not be the best choice for maximum weight lifts.
Less Common in Gyms – The Buffalo Bar is a specialty barbell and may not be as readily available in commercial gyms compared to traditional barbells.
Who Should Use a Buffalo Bar For The Bench Press?
Individuals with Wrist or Shoulder Issues – The Buffalo Bar’s design can be beneficial for those with wrist or shoulder issues, as it allows for a more natural and comfortable grip.
Athletes Seeking Variety – Athletes looking to add variety to their workouts might find the Buffalo Bar’s unique design a refreshing change from traditional barbells.
Experienced Lifters Seeking a Challenge – If you’re an experienced lifter looking for a new challenge or a way to mix up your routine, the Buffalo Bar can offer a unique twist to your workouts.
If you’re interested in exploring more about the different types of barbells, check out our guide on types of barbells.
EZ Curl Bar
The EZ Curl Bar is a specialty barbell with angled grip positions designed to reduce strain on your wrists and effectively target specific muscle groups.
While it’s not traditionally used for the bench press, it can offer some unique benefits and challenges for this exercise.
Pros
Wrist-Friendly Design – The EZ Curl Bar’s angled grip positions can reduce strain on your wrists during the bench press, potentially offering a comfortable alternative for those with wrist issues.
Targeted Muscle Activation – The unique design can help isolate and target specific muscle groups, such as the chest and triceps, more effectively during the bench press.
Variety in Training – Using an EZ Curl Bar for bench press can add a new dimension to your workouts, offering a different challenge compared to straight bars.
Cons
Not Ideal for Heavy Lifting – Due to its design and smaller size, the EZ Curl Bar may not be the best choice for heavy bench pressing.
Limited Grip Options – The EZ Curl Bar offers fewer grip options compared to a straight bar, which might limit its use in some bench press variations.
Availability and Cost – While more common than some specialty bars, the EZ Curl Bar may not be available in all gyms and can be more expensive than standard barbells.
Who Should Use an EZ Curl Bar for Bench Press?
Individuals with Wrist Issues – If you experience discomfort in your wrists when using a straight bar for the bench press, the EZ Curl Bar’s angled grips might offer some relief.
Fitness Enthusiasts Seeking Variety – If you’re looking to mix up your bench press routine and challenge your muscles in new ways, the EZ Curl Bar can offer a unique twist.
Experienced Lifters Seeking a Challenge – If you’re an experienced lifter looking for a new challenge, using an EZ Curl Bar for the bench press can test your stability and control in a new way.
For more information on the EZ Curl Bar and how it compares to a traditional barbell, check out our article on EZ bar vs. barbell.
Power Bar
Power Bars are a specialty barbell designed specifically for heavy lifting.
It’s a popular choice for powerlifters and strength athletes due to its high weight capacity and rigid design.
Pros
High Weight Capacity – Power Bars are designed to handle heavy weights, making them ideal for bench presses, especially in powerlifting and strength training contexts.
Rigid Design – The rigidity of the Power Bar provides a stable and predictable lifting experience, which can be beneficial for heavy bench presses.
Aggressive Knurling – Power Bars typically feature aggressive knurling for a secure grip, which is crucial when bench pressing heavy weights.
Cons
Not for the Faint of Heart – The aggressive knurling and rigid design can be uncomfortable for beginners or those with sensitive hands during the bench press.
Less Versatile – While great for the main powerlifting exercises like bench press, the Power Bar’s design might not be as versatile for other exercises.
Availability and Cost – Power Bars are specialty equipment and may not be available in all gyms. They can also be more expensive than standard barbells.
Who Should Use a Power Bar for Bench Press?
Powerlifters – If you’re into powerlifting or heavy strength training, the Power Bar is a must-have tool in your arsenal for bench press.
Experienced Lifters – If you’re an experienced lifter looking to push your limits in the bench press, the Power Bar’s high weight capacity and rigid design can be beneficial.
Athletes Seeking Strength Gains – Athletes looking to improve their bench press strength can benefit from the Power Bar’s design, which is ideal for heavy compound lifts.
If you’re interested in powerlifting and want to learn more about the equipment used, check out our guide on the best powerlifting barbell.
Let’s explore its unique set of advantages and disadvantages.
Pros
Multiple Grip Options – The Swiss Bar’s design offers various grip positions, allowing you to target different muscle groups necessary for improving your pressing variations.
Shoulder-Friendly – The neutral grip options can reduce shoulder rotation during the bench press, potentially lowering the risk of shoulder injuries.
Versatility – The Swiss Bar can be used for a variety of exercises, including bench press, rows, and overhead press.
Cons
Learning Curve – The Swiss Bar’s unique design and multiple grip options can take some getting used to, especially for those new to weightlifting.
Not Ideal for Heavy Lifting – Due to its design, the Swiss Bar may not be the best choice for maximum weight lifts.
Availability and Cost – As a specialty bar, the Swiss Bar may not be as readily available in gyms and can be more costly than traditional barbells.
Who Should Use a Swiss Bar?
Individuals Seeking Variety – If you’re looking to add variety to your workouts and target different muscle groups, the Swiss Bar can be a beneficial tool.
Athletes and Rehab Patients – Athletes looking to improve their performance, or individuals recovering from a shoulder injury, might find the Swiss Bar’s neutral grip options beneficial.
Experienced Lifters Looking for a New Challenge – If you’re an experienced lifter seeking to challenge your stability and muscle coordination, the Swiss Bar could be an interesting addition to your routine.
The Best Bench Press Bars of Each Type
Choosing the right bench press bar is crucial, but with so many options on the market, it can be challenging to know which one to choose.
To help you make an informed decision, we’ve rounded up some of the best bench press bars of each type.
Made in the USA, The Ohio Bar is a top-of-the-line, multipurpose barbell. It's constructed of the highest quality materials with a 200,000 PSI shaft and chrome sleeves for a consistent spin. The Ohio Bar has a firm, non-abrasive grip and is perfect for both Powerlifting and Olympic lifts. With its unique balance of whip and rigidity, this bar is ideal for any serious lifter.
US-Sourced Steel – The Rogue Ohio Bar is made in the USA from US-sourced steel, ensuring high-quality and durability.
Versatile – This bar is great for a variety of training styles, including powerlifting, Olympic lifting, and general strength training.
Dual Knurl Marks – The bar features dual knurl marks, providing grip guidance for both powerlifting and Olympic lifting.
Grips with Chalk – The somewhat passive knurling grips well with chalk, enhancing your hold during heavy lifts.
High Tensile Strength – With a tensile strength of 190K, the bar can handle heavy loads, making it suitable for serious lifters.
Lifetime Warranty – The bar comes with Rogue’s lifetime warranty, providing peace of mind for your investment.
Variety of Coatings – The bar is available in a range of coatings, including stainless steel, Cerakote, black zinc, and more.
Positive User Reviews – Users praise the bar’s versatility, knurling, spin, and overall performance.
Cons
No 15kg Option – There isn’t a 15kg version of the Ohio Bar, although the Rogue Bella Bar is essentially a 15kg version.
Specialized Bars May Be Better for Specific Lifts – While versatile, the Ohio Bar may not outperform specialized bars for specific lifts in powerlifting or weightlifting.
The BandBell Bamboo Bar is a versatile and innovative training tool designed to enhance strength and stability. With its flexible bamboo shaft, it activates stabilizer muscles and promotes functional strength development for a dynamic workout experience.
Challenging Workouts – The BandBell requires far more stabilization than a regular Olympic barbell. This provides a much different training stimulus as well.
Strength Gains Without Joint Inflammation – Users have noted that the bar allows for significant strength gains without the joint inflammation that can come with traditional heavy lifting.
Versatility – This bar is praised for its versatility, with users incorporating it into a variety of exercises, including curls, presses, and more.
Cons
Cost – Even though it offers solid versatility, the cost can be hard to swing considering it’s not made of steel.
Limited Range – Despite liking the bar, some users have reported that they wouldn’t buy other bars in the range due to the cost.
Best Cambered Bar – REP Cambered Swiss Multi-Grip Barbell
The Rep Cambered Swiss Multi-Grip Barbell is a versatile tool that allows you to work out with a greater range of motion. The multi-grip design also allows for different grips to let you target specific muscle groups. The bar has moderate knurled handles for grip, and round tubing prevents any discomfort. Plus, you can also use it as a cable attachment! The weight capacity of 810 lbs makes this barbell perfect for anyone, from beginners to experienced lifters alike.
The Kabuki Strength Duffalo Bar is a much-improved version of a standard buffalo bar. The bend makes it perfect for squatting as it allows for better scapular retraction, while also reducing strain on your biceps and shoulders. You can also use it to bench with an improved range of motion and most users have reported significantly reduced shoulder pain altogether. It has a loadable sleeve length of 17.25 inches with bronze bushings for a smooth rotation and with a weight capacity of 1500 lbs, the Duffalo bar can accommodate even the strongest users. The bar has multiple different finishes to choose from - clear zinc, black oxide, electroless nickel, and a tactical green cerakote finish.
Versatile – Although best for squatting, the Duffalo Bar works just as well for pressing, especially benching.
Variety of Finishes – Available in Clear Zinc, Black Oxide, and Bright Nickel.
High Weight Capacity – The bar weighs 55 LBs and feels incredibly sturdy.
Three Knurl Marks – There are three knurl marks, one on either side of the bar for your hands to line up and one in the middle that allows you to center the bar over your spine or across your chest.
Comfortable Design – Due to the curve of the bar, it feels much more comfortable in your hands.
Introducing the ultimate curl bar from Rogue, the industry leader in strength and conditioning equipment. This bad boy is fully machined and assembled right here in the USA, so you know it's built to last. They've taken all the best features from their flagship Ohio Bar and packed them into this curl bar. You'll love the bronze bushings, snap ring design, and their signature Ohio knurl pattern that provides a secure grip.
The "Original" Texas Power Bar is Texas' premier powerlifting bar. It is the culmination of years of experience in the design and manufacturing of power bars. This bar is made from the highest quality materials with a focus on durability and performance. The shafts have a few options from black zinc, bare steel, and chrome, while the sleeves are available in chrome and bare steel. This gives you a variety of looks to choose from, all with the same great performance. The sleeves are also 86" long with a 28.5 mm diameter, making this barbell perfect for squats, deadlifts, bench presses, and more.
Unlike some Swiss or football barbells, all of Rogue’s Multi-Grip Bars are rackable on standard power racks and compatible with Olympic plates. This type of bar can be greatly beneficial in reducing stress on the wrists and shoulders during press movements, as well as strengthening the triceps for better lockouts.
Experience Shoulder Relief – Bench pressing with this bar has significantly reduced shoulder pain for many.
Enjoy Versatile Grips – With its design, multiple hand placements are possible, aiding in shoulder recovery for all pressing movements.
Benefit from Exercise Versatility – The effectiveness of this bar extends to a range of exercises, including curls, pressing, skull crushers, and rows.
Trust in High-Quality Construction – The sturdy construction of this bar has been frequently commended by users.
Use as a Rehabilitation Tool – For those with elbow injuries, pain-free and moderately heavy lifting has been possible with this bar.
Expand Training Options – This bar provides another dimension of training possibilities, particularly for introducing strongman lifting techniques.
Cons
Check Rack Size Compatibility – The fit of this bar may not be comfortable in all racks, which could be problematic when needing to rack a heavy load quickly.
Consider Powder Coat Finish – Reports have shown that the powder coat finish may scrape off on pegs.
Weigh Limited Uses vs. Cost – According to some, the cost of this bar may seem high given its limited uses.
Remember Special Collars Required – Special collars are required for this bar, which is an additional cost.
Potential Shoulder Discomfort – Despite its design, a few have reported increased shoulder discomfort.
What Size Barbell Should I Use For The Bench Press?
I'm a Strength Coach and Content Creator with freedom on my mind! Without strength training, I hate to think of where I would be without it. What kind of person I would be, what kind of shape I would be in. It scares me, and that's why every day is a new chance to better myself.
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