It’s 10PM time to bench. Do you know where your bar is?

You can count on every weight lifting gym to have more than one bar. It can be a couple or plenty more depending on the size of the gym. They are usually Olympic bars that can look the same but they are not. Knowing which one is yours and exactly where it’s at on the bench is a PSA that should be repeated in your head before you slide the first weight on no matter what time you bench.

You need to feel it to find it. Once you have it you need to use your touch overhead to know it’s centered.

AI doesn’t know. The last time it saw your Olympic bars was in production and knows only this…

“An Olympic bar is a type of weightlifting barbell that meets specific standards set by the International Olympic Committee (IOC). These bars are primarily used in competitive weightlifting, powerlifting, and general strength training. Typical dimensions for an Olympic bar include a length of about 86.6 inches (220 cm) and a weight of 44 pounds (20 kg) for men and 33 pounds (15 kg) for women.
Not all Olympic bars are identical; they vary in several key aspects:
1. Weight Capacity: While standard Olympic bars have the same basic dimensions and functionalities, some are designed to support heavier weights, with reinforced construction allowing for higher weight limits.
2. Grip Diameter: The diameter of the bar's grip can vary. Standard Olympic bars usually have a grip diameter of about 28 mm for men and 25 mm for women, but specialty bars might differ in thickness, which can affect grip comfort and security.
3. Material and Coating: Olympic bars can be made from different materials, which affects their durability and performance. Additionally, various finishes (such as chrome, zinc, or cerakote) can influence grip quality and resistance to rust.
4. Sleeve Construction: The ends of Olympic bars, where weight plates are loaded, can vary in construction. Higher-end bars often feature bushings or bearings that allow for smoother rotation, essential for certain lifting techniques.
5. Purpose-Specific Designs: Some bars are tailored for specific weightlifting disciplines, such as powerlifting, Olympic weightlifting, or CrossFit. Each type may have unique features to support those requirements, including varying whip and flex characteristics.
In summary, while Olympic bars share fundamental features, significant differences in design and construction cater to diverse lifting needs and preferences.”

More than design though there is the here and now. And there is nothing more here and now than the bar loaded with weights over your neck when you are on the bench. Not knowing what bar can make all the difference. The wrong bar in the wrong spot can leave you pinned underneath. The right bar perfectly placed can spin you to a successful lift.

You need to start by seeing the benching motion in your head. See the weight spin slightly forward as your lift the bar off and your wrists naturally align downward then reverse as you push back to rack level.

The movement of the wrist could be as much as 2-5 degrees. Your grip on the bar holds tight turns “spins” the bar to align. This can be lessened with a spotter lift off the rack for the first rep but only for the first rep. As the bar lowers the wrist center over forearms then back again to a slight backward angle on each upward rep the closer to lockout. This motion can be pictured similar to the wrist movement that occurs during rowing. While rowing this action is done above water for speed and ease and at a great degree. The comparison can still be made. Holding the ore tight moving the arms shoulders back legs and chest with the wrists twisting into alignment while the grip stays locked in place. The better you are at rowing the better you are at getting the ore in and out of the water exactly perpendicular to the pulling alien to your bones muscles and water all the wrest twist to parallel the blade flat and narrow push the blade forward and away is done in the air to strive for the least amount of resistance for the wrists and the boat. When done with perfect timing the wrests and boat can perform with the minimum resistance possible. The same can be true in a smaller motion more acute torque when benching for wrists and bar. You just need the right bar in the right place at the right time.

The right bar starts with all the right components length weight flexibility grip finish and bushing bearing sleeve construction just as AI can describe but just can’t find. That’s your job.

You need to go to every available bar and rack them one by one if necessary to test which is best today. Rub your hands over the to feel if the hold of your grip will be distracted by wear patterns that raise irritation from over or under usage. You need then to spin each sleeve with the precision of a safe cracker using your hearing touch and sight to unlock whether each side spins exact and enough. If one side spins to little or the other too much the distraction can add just enough to the torque to reengage your thoughts limiting what is going directly into the bar.

You need to be totally confident you have the right bar before stacking those weights on to the point you are completely unmindful of it when you circle down onto the bench with the bar right over your head.

You then need to use your touch outside the rack of the bar to feel with your fingers if it’s dead even. Your eyes will guesstimate which is just not good enough while your fingers will inform your hands wrists arms shoulders back chest and legs exactly where center is. Only then are you now ready to spread your hands inside the rack pinky to edge each side reaching across onto the bar to center your hand to the wide or narrow grip you feel most comfortable with doing it as many hand lengths as is right to you.

Because now the answer is yes you do know where your bar is.

Each day each bar each side each time you alien the bar over your head can be different each time you go to begin your benching. Know it.