How many kilograms is an empty bar for a regular barbell at the gym?

The average barbell at the gym is usually 20 kilograms.

The bench press is one of the three basic movements of the barbell, which stimulates the pectoral muscles more effectively, while also strengthening the triceps, the anterior shoulder girdle and the core muscles.

But the bench press isn't as easy as the deep squat or hard pull; it's hard to lift the weight, and many novices can't even do the empty bar movement right.

The gym's regular barbell is usually 20 kilograms but some gyms use 15 kilograms. Weightlifting team regular men's barbell 20KG, women's 15KG. although said that the standard weight is 20 kg, but the actual weight of many are not heavy enough, from 15 ~ 18.5 have, so it is best to each time the goods are to be weighed on the scale to weigh.

Bench press notes:

1, bench press is one of the most common mistakes is to practice large weight elbow and shoulder height, to the sides of the extension. Stretching your elbows out to the sides of your body does help you fully stretch your pecs, but you have a greater range of motion compared to a traditional bench press.

2, many of my friends will bend their wrists backward during the bench press so that their knuckles will be parallel to the ground. This detail is actually wrong.

First of all, rubbing the knuckles in this vulnerable position may cause injury. Second, the center of gravity will shift, which means you'll have to shift some power to counter that force. Keeping your wrists neutral will help you focus all your attention on pushing up the load as much as possible.