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Empty Barbell Challenge – How Many Reps Can You Do?

Another fitness challenge for you to try.

Do you know of the empty barbell challenge? How many reps do you think you can do? And how many did you actually manage to do? Try it when you can, just for fun.

If you are looking for a different type of fitness challenge, you have landed on the right page. This challenge is not much about strength, but more about resilience, willpower, and endurance. It is the bench press empty barbell challenge.

One person who decided to do this, along with his friends, is Laurie Shaw. Shaw is a content creator who set out on a journey to try new things for 30 days every month. He posts videos on his YouTube channel about his achievements which has almost 100k subscribers now.

We previously covered another challenge that he posed to his followers: the ultimate plank challenge.

It looked like fun, so we decided to bring you another fitness challenge. And for this one, you only need a barbell and a bench to lie on.

Source: Anete Lusina on Pexels

Empty Barbell Challenge

As the name alludes to, this fitness challenge will require you to have the barbell completely empty. In its simplicity, this is what you will be doing:

  • Max reps on the bench press with the barbell empty

As some people might know, the barbell itself has a weight of 20 kilos (around 45 pounds). This might look like a very easy number for some people, and that is where the challenge lies.

Most people can lift an empty barbell utilising the movements of the bench press, but how many can you do without letting go of the bar? How far can you push your muscles? Do it with friends to see who is the winner, as Laurie Shaw did in the video below.

At the end, the numbers of Shaw and his friends were:

  • Ollie – 207 reps
  • Tris – 355 reps
  • Laurie – 231 reps

Laurie took a bit more than 6 minutes to do his 231 reps. How far can you go? Try it at home, if you have the equipment necessary – because it would be bad if you take over the bench press for that long while people are waiting for you.

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What Muscles Does The Bench Press Work?

Great Ways to Increase Your Bench Press

Bench presses are a popular exercise that primarily targets the muscles of the chest, shoulders, and triceps. Here are some of the benefits of bench presses:

  1. Increased upper body strength: Bench presses are a compound exercise that works multiple muscle groups at once. By performing this exercise regularly, you can increase your upper body strength and improve your overall fitness.
  2. Improved muscle size and definition: Bench presses can help to increase muscle size and definition in the chest, shoulders, and triceps, which can enhance your physical appearance.
  3. Increased bone density: Weight-bearing exercises like bench presses can help to increase bone density and reduce the risk of osteoporosis.
  4. Improved posture: Bench presses can help to strengthen the muscles of the upper back, which can improve your posture and reduce the risk of back pain.
  5. Increased calorie burn: Compound exercises like bench presses can help you burn more calories than isolation exercises, which can be beneficial if you’re trying to lose weight.
  6. Improved sports performance: Bench presses can help to increase upper body strength and power, which can improve your performance in sports that require upper body strength, such as football, basketball, and volleyball.

Overall, bench presses are a highly effective exercise that can provide a wide range of benefits for your overall health and fitness. However, it’s important to perform the exercise with proper form and technique to avoid injury and maximize the benefits.

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Best Training to Increase Muscle Development

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The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.

Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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