Study Overview
Citation: Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. (2015).
Creatine supplementation and upper limb strength performance: A systematic review and meta-analysis. Sports Medicine, 45(9), 1285-1294.
This systematic review and meta-analysis specifically examined the effects of creatine supplementation on upper body strength — one of the most sought-after performance outcomes for gym-goers and athletes worldwide.
Study Design and Methods
The authors conducted a thorough systematic review following PRISMA guidelines.
They searched multiple databases for randomised controlled trials (RCTs) examining the effects of creatine supplementation on upper limb strength performance.
Studies measuring bench press, chest press, shoulder press, and other upper body strength metrics were included.
A random-effects meta-analysis was performed to pool the results.
Key Findings
Significant Strength Improvement
Creatine supplementation produced a statistically significant improvement in upper body strength compared to placebo.
The pooled effect size demonstrated approximately 5.3% greater improvement in upper body maximal strength for creatine groups versus control groups.
Dose-Response Relationship
The analysis suggested that studies using standard protocols (loading phase of 20g/day for 5-7 days followed by 5g/day maintenance) showed the most consistent results.
This aligns with ISSN recommendations for creatine supplementation.
Training Interaction
The benefits were most pronounced in individuals who were simultaneously engaged in structured resistance training programmes.
Creatine supplementation without training showed minimal strength improvements, reinforcing that creatine enhances training adaptations rather than providing standalone benefits.
(Kreider et al., 2017)Practical Implications
For anyone looking to improve their bench press, overhead press, or general upper body strength:
- Expect approximately 5% more strength gains compared to training alone over a typical programme
- Combine with progressive overload training — creatine is a force multiplier, not a replacement for hard work
- Use standard dosing — 5g daily is sufficient for long-term strength benefits
- Be patient — Strength gains build cumulatively over weeks and months
- Track your lifts — Monitor 1RM or rep maxes to observe creatine-enhanced progress
Limitations
- Heterogeneity in study designs and populations
- Most studies were conducted on young to middle-aged males
- Varying training programmes across included studies
- Publication bias favouring positive results possible
- Upper body strength defined differently across studies (1RM, max reps, etc.)
Malaysian Relevance
For Malaysian gym-goers focused on chest and shoulder development — commonly prioritised exercises in Malaysian fitness culture — this meta-analysis confirms that creatine is a reliable tool for accelerating upper body strength gains.
At RM15-30 per month, creatine offers exceptional value compared to other supplements marketed for strength improvement.
Sources and References
- Lanhers C, et al. (2015). Creatine supplementation and upper limb strength performance. Sports Medicine, 45(9), 1285-1294.
- Kreider RB, et al. (2017). ISSN position stand. JISSN, 14, 18.
Further Reading
- creatine dosage guide
- creatine for muscle building
- creatine loading phase
- buying creatine in Malaysia
- creatine for teenagers
- creatine stacking guide
Where This Fits in the Evidence
Lanhers et al. (2015) moves the upper body strength question from individual trials to pooled evidence, applying a PRISMA-guided meta-analysis of randomised controlled trials to bench, chest and shoulder press outcomes. Its headline — roughly 5.3% greater maximal strength than placebo — carries more weight than any single study because it averages across many, though the authors flag heterogeneity, a mostly young male sample, and possible publication bias. Crucially, the benefit appeared only when supplementation accompanied structured resistance training, reinforcing that creatine amplifies adaptation rather than acting alone. Its lower body companion and the wider strength literature it draws on are collected in our research library.
Sources & References
Full citations available in our Research Library.