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If you’ve spent any time in the gym or browsing your favorite athletes’ social media channels, chances are you’ve heard of creatine. Creatine is an amino acid produced naturally by the body and found in animal-based foods, but many athletes and gym-goers take creatine supplements to help maximize its benefits. Numerous studies have shown positive effects of creatine on athletic performance, body composition, muscle recovery, and brain health.

When shopping for a creatine supplement for the first time, you may not know where to begin. The process can sometimes feel overwhelming even for those who are familiar with creatine. To help guide you in the right direction, we’ve researched and tested several creatine supplements and compiled a list of options that can be suitable for various needs. After we review our top picks, we’ll discuss the different types of creatine, the benefits of creatine, dosage recommendations, and the optimal time to take it. We’ll also provide a guide on what to consider when buying a creatine supplement.

Our Top Picks for the Best Creatine Supplements

• Best Creatine Overall: XWERKS Lift
• Best Creatine for Teens: Jacked Factory Creatine Monohydrate
• Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
• Best Creatine for Beginners: Onnit Creatine Monohydrate
• Best Tasting Creatine: Legion Recharge
• Best Creatine for Men: Huge Supplements Creatine Monohydrate Powder
• Best Creatine for Cutting: Kaged Creatine HCl
• Best Vegan Creatine: Gnarly Creatine Powder
• Best Creatine for Women: Cira Creatine Monohydrate
• Best Creatine Pills: Bulk Supplements Creatine Monohydrate Capsules
• Best Creatine Gummies: Create Wellness Creatine Monohydrate Gummies

Best Creatine for Muscle Growth: XWERKS Lift

XWERKS Lift

$0.61 per serving

XWERKS Lift is micronized to form a fine powder, which can be easier to digest for those who have sensitive stomachs. There are no artificial ingredients, and it mixes well with liquids and other supplements.

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Specifications

• Number of servings: 80
• Cost: $49.00 ($0.61 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Micronized powder that can be easier to digest
• Dissolves well in various liquids
• Won’t alter the taste of the beverages or other powders you mix it with

Cons

• The seal on the bag can be difficult to close

XWERKS Lift is our choice for the best creatine overall because it mixes well with everything, doesn’t contain artificial ingredients, and is made with creatine monohydrate, the most thoroughly-researched form of creatine. Plus, at $0.61 per serving, this is a creatine supplement that won’t break the bank.

Another benefit of this creatine supplement is that it’s micronized. Micronized creatine monohydrate undergoes more filtration, and, therefore, contains smaller molecules than regular creatine monohydrate. For this reason, it can be easier to digest and result in fewer side effects. This can help prevent digestive issues, such as cramping or bloating, which some people experience with regular creatine monohydrate.

Micronized creatine like XWERKS Lift can also dissolve more easily without leaving behind any clumps. Because it’s unflavored, it won’t alter the taste of any other beverages or supplement powders you mix it with.

One of the only things we don’t like about this creatine is that the bag can be difficult to reseal. You’ll have to be careful when storing it to ensure the powder doesn’t spill or other food items don’t get into the bag.

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Best Creatine for Teens: Jacked Factory Creatine Monohydrate

Jacked Factory Creatine Monohydrate

$0.41 per serving

This is a simple creatine monohydrate powder at a reasonable price that dissolves easily, doesn’t contain dyes or fillers, and offers five grams of creatine per serving.

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Specifications

• Number of servings: 85
• Cost: $34.99 ($0.41 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• More affordable than other creatine powders on the market
• Made in the USA in a cGMP-certified facility
• No dyes or fillers
• Dissolves quickly and doesn’t have a gritty texture

Cons

• The container has a small opening that can make it hard to reach the bottom

There’s a misconception that creatine is dangerous for teens because many people consider it a performance-enhancing drug, which can stunt an adolescent’s growth and lead to significant health concerns such as heart attacks. (1) But while it can enhance athletic performance, it’s not classified as a drug, and recent research has shown that creatine is safe for teens who strength train. (2)

Jacked Factory Creatine Monohydrate is a solid choice for teens because it doesn’t contain any ingredients other than creatine monohydrate and is reasonably priced, which is a nice feature for teenagers who don’t have a lot of extra cash lying around. One tub costs around $34.99 and has 85 servings, which equals about $0.41 per serving. This is much lower than other creatine monohydrate powders, which can cost $1 to $2 per serving.

Despite the lower cost, you still get a high-quality product. Jacked Factory Creatine Monohydrate doesn’t contain any fillers or dyes, and it’s made in a cGMP-certified facility in the USA. This means the equipment and manufacturing processes are compliant with the FDA, so you can feel confident knowing you’re consuming a safe product.

This creatine powder dissolves well when blended with plain water or mixed with other supplements, such as protein powder or pre-workout. The opening of the tub is small, so you may find it difficult to reach the bottom if you have large hands. If needed, you can always use a regular spoon to scoop out the powder, though you may also want to use a food scale if you want to know exactly how much you’re taking.

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Best Creatine for Muscle Growth: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

$1.67 per serving

This creatine contains hydroxy methylbutyrate (HMB), which can help you grow and preserve muscle mass. It’s available in 10 flavors and comes in an unflavored version. Plus, it’s free from additives, fillers, artificial sweeteners, and colored dyes.

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Specifications

• Number of servings: 30
• Cost: $49.99 ($1.67 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Black Cherry, Blue Raspberry, Fruit Punch, Hawaiin Splash, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch, Unflavored, Watermelon

Pros

• Comes in 10 flavors plus an unflavored version
• No artificial sweeteners, dyes, additives, or fillers
• May digest more easily, thanks to the addition of BioPerine® (black pepper extract)
• Also contains vitamin D and hydroxy methylbutyrate (HMB), which may help increase strength and lean muscle mass and decrease fat mass

Cons

• May be too expensive for some

Creatine on its own has been shown to increase muscle mass because it can increase the body’s concentration of IGF-1, a hormone responsible for the growth of new muscle tissue. (3) For those looking for a creatine supplement with additional muscle-building benefits, Transparent Labs Creatine HMB may be the right choice. Each serving provides 1,500 milligrams of hydroxy methylbutyrate (HMB), which may aid muscle growth and retention, and 12.5 micrograms of vitamin D, which can help prevent fatigue and allow you to train harder for longer. (4)(5) There are also five milligrams of black pepper extract, which can help your body utilize the other ingredients more effectively. (6)

Transparent Labs Creatine HMB tastes great, dissolves well without leaving any clumps behind, and doesn’t contain any artificial sweeteners, fillers, colored dyes, or additives. We also love that it’s available in 10 flavors. Whether you enjoy fruity or tropical flavors, you can find one that suits your preferences. There’s also an unflavored version, which is great for mixing into protein shakes, coffee, or other beverages.

Because of the extra ingredients in Transparent Labs Creatine HMB, it is pricier than other options. However, the higher price may be worth it if you want an extra boost in performance in the gym or are struggling to build muscle.

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Best Creatine for Beginners: Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

$0.50 per serving

This third-party-tested creatine supplement comes with 30 servings at an affordable price, making it a great option for beginners to try before fully committing to a creatine regimen.

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Specifications

• Number of servings: 30
• Cost: $14.99 ($0.50 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Third-party tested to ensure it’s free of banned substances
• Budget-friendly
• Can easily mix well with liquids and other supplements

Cons

• Small number of servings per container
• Can be messy

One container of Onnit’s creatine monohydrate only has 30 servings, which is much lower than the 60 to 85 servings you can find from other brands. But we think this is a solid choice if you’re taking creatine for the first time and don’t know how you’ll react to it. By starting with a small container, you won’t be stuck with a huge tub if you don’t like the product.

Plus, this can be a safe creatine powder to start with because it’s third-party tested. This means an independent lab has verified that the product doesn’t contain any banned substances. More supplement brands are implementing third-party testing to help bolster their reputation and prove the quality of their products, but there are still many brands that don’t bother with it. Looking for third-party verified products is a good place to start when you’re new to taking supplements because you can be more confident that they aren’t contaminated with harmful ingredients.

If you do become a fan of this creatine, you can set up subscriptions for auto deliveries, so you don’t have to remember to reorder it whenever you run out.

Like XWERKS Lift, Onnit’s creatine monohydrate is micronized, so it may dissolve easier in liquids and cause fewer gastrointestinal issues. It’s also unflavored and can blend with flavored beverages or powders seamlessly. However, because the powder is so fine, it can get messy. You’ll need to be careful when scooping it into your glass or shaker bottle to avoid spilling it and getting the powder everywhere.

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Best Tasting Creatine: Legion Recharge

Legion Recharge

$59.97 ($3.26 / Ounce)

With l-carnitine and corosolic acid, this creatine supplement can help ease muscle pain and inflammation after a tough workout. There are six flavor options and an unflavored option, but we recommend the Strawberry Lemonade flavor.

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05/25/2023 03:11 pm GMT

Specifications

• Number of servings: 60
• Cost: $59.99 ($1.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Blue Raspberry, Fruit Punch, Grape, Strawberry Kiwi, Strawberry Lemonade, Unflavored, Watermelon

Pros

• No refined sugars, artificial sweeteners, or food dyes
• Tested by Labdoor to ensure it doesn’t contain banned substances
• Contains additional ingredients that can help prevent muscle soreness and enhance recovery

Cons

• May not be ideal for those who want a simpler creatine supplement

Legion Recharge isn’t available in as many flavors as Transparent Labs HMB, but we prefer the taste of it and especially like the Strawberry Lemonade flavor. It’s sweet, but there’s a hint of tartness, so it’s not cloying. If you prefer to mix your creatine with flavored protein or branched-chain amino acid (BCAA) powders, you can opt for the unflavored version. Whichever you choose, you won’t find any artificial flavors, food colorings, or sweeteners.

Besides tasting great, we also like the recovery-enhancing benefits of this creatine supplement. Creatine on its own has been shown to aid muscle recovery after workouts, but Recharge contains additional ingredients that can help ensure you’re ready to tackle your next training session. (7)

For example, each serving of Recharge has 2.5 grams of l-carnitine, which may prevent muscle pain and tenderness after exercise. (8) It also contains 10.5 milligrams of corosolic acid, which can reduce inflammation. (9)

At $1.00 per serving, this isn’t the cheapest creatine powder. You can find brands whose creatine costs around $0.30 per serving. But Legion Recharge contains all-natural ingredients and is third-party tested by Labdoor to ensure it doesn’t contain banned substances or impurities. For these reasons, we think the price is fair.

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Best Creatine for Men: Huge Supplements Creatine Monohydrate Powder

Huge Supplements Creatine Monohydrate Powder

$1.00 per serving

This creatine powder has great dissolvability, and because it’s available in an unflavored version, it’s easy to add to your current supplement stack.

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Specifications

• Number of servings: 30
• Cost: $29.95 ($1.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Mango Lemonade, Orange, Unflavored

Pros

• Manufactured in the USA in a GMP-certified facility
• Contains no fillers or unnecessary ingredients
• Dissolves easily

Cons

• Flavored versions may be too sweet for some
• Not a lot of servings per container

For men who need a straightforward creatine supplement, we think this option from Huge Supplements is a good choice. The unflavored version has no ingredients other than creatine monohydrate, so you can easily add it to your existing supplement stack.

The Mango Lemonade and Orange flavors are on point, though they may be too sweet for those who prefer less saccharine tastes. They also contain artificial flavors and sucralose, so if you are sensitive to those ingredients or prefer to avoid them, you may want to stick with the unflavored version.

At right around $1.00 per serving, this creatine powder is towards the higher end of the products on this list. This can put it out of reach for those with tight budgets. Plus, one container only provides 30 five-gram servings, so the cost can add up if you have to replenish it frequently. Still, this could be a good option if you want a simple creatine supplement without a long ingredient list, and the higher price can be justified by the fact that it is made in the USA in a facility that meets Good Manufacturing Process (GMP) standards for creating safe and effective products.

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Best Creatine for Cutting: Kaged Creatine HCl

Kaged Creatine HCl

$0.33 per serving

For those who can’t stomach creatine monohydrate, this may be a better option, as creatine HCl may cause fewer side effects. It’s available in an unflavored or Lemon Lime-flavored powder or in vegetable capsules.

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Specifications

• Number of servings: 75
• Cost: $24.99 ($0.33 per serving)
• Amount of creatine per serving: 0.75 grams
• Flavors: Lemon Lime, Unflavored, Vegetable Caps

Pros

• Available in powder or capsule form
• More cost-effective than other options
• Creatine hydrochloride may dissolve and digest easier than creatine monohydrate
• Informed Sport certified to be free of banned substances
• No grainy texture

Cons

• Not a lot of flavor options
• The Lemon Lime flavor contains sucralose

Kaged Creatine HCl is a form of creatine called hydrochloride (HCl). Creatine HCl can be more suitable for those with sensitive stomachs, as anecdotal reports suggest it dissolves more easily and causes less bloating than creatine monohydrate. For these reasons, we think this is a good choice for bodybuilders or those with weight loss goals, as you may feel less puffy and experience fewer fluctuations on the scale, which are possible side effects of creatine monohydrate.

However, it should be noted that any weight gain you may notice from creatine when you first start taking it is likely just temporary water weight and not indicative of rapid increases in muscle mass. That water weight should go away within a few weeks, and any muscle mass you hope to gain would take at least a couple of months to achieve.

This creatine powder only provides 0.75 grams of creatine per serving, unlike creatine monohydrate supplements, which typically provide up to five grams per serving. The recommended dosage is three to five grams of creatine per day, but for creatine hydrochloride, 0.75 grams may be all you need, as small amounts of creatine HCl may provide the same benefits as larger doses of creatine monohydrate. (10)

We found the Lemon Lime flavor to be quite tasty, with a great balance of sweetness and tartness. It didn’t have a gritty texture, unlike other creatine powders we’ve tried. However, it does contain sucralose. If you prefer to avoid artificial sweeteners, go for the unflavored version instead. You can also opt for the vegan-friendly vegetable caps, which cost the same as the powder and also provide 0.75 grams of creatine HCl per serving.

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Best Vegan Creatine: Gnarly Creatine

Gnarly Creatine

$0.61 per serving

Gnarly Creatine Monohydrate is tested for banned substances and other potentially harmful ingredients, such as lead and pesticides. It’s also free from gluten, soy, and artificial flavors and sweeteners.

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Specifications

• Number of servings: 90
• Cost: $55.00 ($0.61 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• No artificial flavors or sweeteners
• Gluten- and soy-free
• NSF Content Certified and NSF Certified for Sport
• One bag can last several months, depending on how much creatine you take each day

Cons

• Can be hard to dissolve

We recommend Gnarly’s creatine monohydrate for vegans because it’s made from Creapure®, a brand of creatine monohydrate that’s not derived from animal products. Other brands also use Creapure® as their base, but they may also test their creatine supplements on animals or make pills with capsules sourced from animal by-products, making them non-vegan-friendly. Gnarly doesn’t participate in animal testing, and it’s a powder, so vegans don’t have to worry about animal cruelty or taking capsules with animal-sourced gelatin. Because it’s Halal and Kosher certified, too, it’s suitable for a wide range of dietary requirements.

We also like that Gnarly tests its creatine for heavy metals, microbes (which include things like bacteria), and pesticides in addition to testing it for banned substances. Plus, the creatine doesn’t contain artificial sweeteners or flavors, gluten, or soy, which can also make it a great choice for those looking for pure creatine powder.

At around $55, this creatine is one of the most expensive on our list. But you get a whopping 90 servings per bag, which equals about $0.61 per serving. The per-serving price is reasonable, in our opinion, considering the supplement goes through a thorough third-party testing process and doesn’t contain junk ingredients.

Because it’s unflavored, you can easily add this powder to your supplement stack without altering the taste of your other products. However, it can take a while to dissolve if you stir it with a spoon. A blender or shaker bottle may be your best bet when consuming it.

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Best Creatine for Women: Cira Creatine Monohydrate

Cira Creatine Monohydrate

$0.58 per serving

For women who want to increase lean muscle mass and improve their performance in the gym, Cira’s creatine monohydrate powder can be a great choice. It’s unflavored and doesn’t contain any other ingredients, so it mixes well with any type of liquid.

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Specifications

• Number of servings: 60
• Cost: $34.99 ($0.58 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Decent number of servings per container
• Bright packaging that may appeal to women
• No grainy texture

Cons

• No flavored options
• Doesn’t dissolve easily

There aren’t really any women-specific creatine supplements, as the ones that work well for men can also be good for women. But Cira sells other products that can benefit women, such as its No Filter – Complexion supplement that can help promote healthier skin, hair, and nails — common concerns for many women. If you’re a female athlete, bundling your Cira creatine with some of the brand’s other products can help you improve your performance in the gym (since creatine can help improve energy levels and strength output) and boost your self-confidence.

Cira’s creatine powder provides five grams of creatine per serving, and one tub has 60 servings, which is similar to several other creatine offerings on the market. There’s only an unflavored version, so you may want to consider another brand if you prefer having flavor options. It also doesn’t dissolve as easily as other powders we’ve tried. You may have to stir it well or shake it in a blender bottle for a couple of minutes to ensure there are no clumps.

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Best Creatine Pills: Bulk Supplements Creatine Monohydrate Capsules

Bulk Supplement Creatine Monohydrate Pills

Starts at $0.49 per serving

Bulk Supplements’ creatine pills offer a convenient way to take your creatine on the go, and you can be precise with your dosing since everything is pre-measured for you.

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Specifications

• Number of servings: 14 to 43
• Cost: $11.96 to $20.96 ($0.49 to $0.85 per serving)
• Amount of creatine per serving: Five grams
• Flavors: N/A

Pros

• Convenient way to take your creatine supplement on the go
• No need to measure anything because you get five grams of creatine with every seven-capsule serving
• Third-party tested for label accuracy, potency, and safety
• Manufactured in a cGMP-certified facility

Cons

• Not vegan-friendly because the capsules are made with bovine gelatin
• More expensive than creatine powder
• Have to take seven capsules to get the recommended dose of five grams of creatine

For those who want a convenient way to take creatine while on the go, Bulk Supplements Creatine Monohydrate Capsules are a solid choice. You can easily throw the container in your gym bag, and it won’t make a powdery mess.

Pills are also good for anyone who wants to take precise doses of creatine. You don’t have to worry about measuring anything because you know you’ll get five grams of creatine — the recommended daily dose for optimal benefits — with each serving. One serving of the Bulk Supplements creatine capsules is seven pills, though, which is something to note if you have trouble swallowing pills.

One drawback of taking creatine pills is that they are more expensive than powders. For example, Bulk Supplement creatine pills can cost anywhere from around $0.49 to $0.85 per serving. In comparison, you can find creatine monohydrate powder for as little as $0.30 per serving. The extra cost of the pills is due to the additional manufacturing required to get the powder into the capsules, but it may be worth it for the convenience of not having to measure a powdered supplement yourself.

Also, the capsules contain bovine gelatin, so they’re not suitable for those who don’t consume animal products. Vegans who want to take creatine pills should look for ones made with vegan-friendly ingredients, such as vegetable cellulose, instead.

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Best Creatine Gummies: Create Wellness Creatine Monohydrate Gummies

Create Wellness Creatine Monohydrate Gummies

Starts at $1.67 per serving

Anyone who enjoys citrus tastes will like the orange flavor of the Create Wellness creatine gummies. Because they’re safe for vegans, non-GMO, and gluten-free, they’re suitable for a wide range of dietary needs.

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Specifications

• Number of servings: 15 to 90
• Cost: $45.00 to $180.00 ($1.67 to $3.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Orange

Pros

• Vegan-friendly
• Gluten- and GMO-free
• Orange flavor is tasty

Cons

• Each serving has five grams of sugar and 12 grams of carbohydrates
• More expensive than pills or powder

Like pills, creatine gummies offer a convenient, mess-free way to take your creatine on the go. They’re also a better option for those who have trouble swallowing pills. We especially love the Create Wellness creatine gummies because they taste great and are non-GMO, vegan-friendly, and gluten-free, making them suitable for various dietary needs.

One serving is five gummies and provides five grams of creatine, though there are also five grams of sugar and 12 grams of carbohydrates in each serving. The sugar content isn’t super high, but it’s worth noting because other creatine gummies on the market have at least half that amount per serving.

Additionally, 12 grams of carbs can quickly add up for anyone following a low-carb diet. With prices starting around $1.67 per serving, the gummies also cost much more than other creatine supplements, which you can find for more than half the cost. But if you have an aversion to pills and want a travel-friendly creatine supplement, you may be able to justify the sugar and carbohydrate content and the price.

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How We Chose the Best Creatine Supplements

We consider several factors when compiling our best lists to ensure there are suitable options for various consumers. For creatine, we analyzed the cost, the type of creatine, the formulation, and whether the supplement is third-party tested.

Price

Creatine prices vary based on the brand, the overall ingredients, and whether or not it’s third-party tested. Later in the article, where I discuss the factors to consider when buying creatine, I provide a more detailed analysis of the cost of creatine. But while supplements can be expensive, buying a creatine powder shouldn’t leave you strapped for cash. Because everyone has different budgets, we included creatine supplements with varying price points on our list.

Formulation

Most creatine supplements are straightforward and contain one ingredient — creatine. Others contain additional ingredients that can help support muscle growth, aid post-workout recovery, or add flavor to the powder. On our list, we included options that are pure creatine and some that include extra ingredients to help you hone in on your goals and find a product that suits your taste preferences.

Additional ingredients you may find in your creatine supplement for more muscle-building or recovery benefits include:

• L-carnitine: An amino acid that can help prevent pain and tenderness in the muscles after a workout. (5)
• Corosolic acid: A substance found in the banaba plant that can help reduce inflammation. (6)
• Hydroxy methylbutyrate (HMB): A metabolite of leucine, an amino acid that helps stimulate muscle protein synthesis (the process of building new muscle). (4)

Creatine Type

As we’ll discuss below, there are several types of creatine, but they’re not all effective. The creatine supplements on our list are primarily creatine monohydrate, which is the most popular form used in scientific studies. To make sure you have a larger selection to choose from, we also included some creatine hydrochloride (HCl) supplements. Creatine HCl isn’t quite as heavily researched as monohydrate, but it has shown promise and can be just as effective.

Third-Party Testing

Many of the creatine supplements on our list have been tested by an independent third party, such as Labdoor, to ensure their products are free from impurities or other potentially harmful ingredients, such as lead. Some have also been tested by Informed Sport to ensure they don’t contain substances on the World Anti-Doping Agency’s banned list.

What Is Creatine?

Creatine is an amino acid produced in the liver, kidneys, and pancreas. Those organs deliver about 95% of the creatine they produce to the muscles, which then use it as an energy source during intense bouts of physical activity, such as lifting heavy weights. Small amounts of creatine also go to the heart, brain, and other tissues.

Creatine is also found in foods like red meat, seafood, and cow’s milk, but you’d have to eat a lot of animal products to get the recommended dose of three to five grams per day. One pound of ground beef, for example, only has about one gram of creatine. Furthermore, the human body only produces about one to two grams of creatine per day. For these reasons, athletes or those who don’t eat animal products may choose to take a creatine supplement to optimize their creatine intake.

When the muscles’ creatine stores are elevated, they are better able to perform at a high intensity. As I’ll discuss below, this means you can work out for longer and perform more volume, which can indirectly help you build more muscle. Creatine also helps increase the body’s concentration of IGF-1, a hormone responsible for the growth of new muscle tissue. (3)

What Are the Different Types of Creatine?

There are many types of creatine, but some are more effective than others. The most promising ones that show potential for supporting muscle growth and athletic performance include creatine monohydrate, creatine hydrochloride, buffered creatine, creatine magnesium chelate, and creatine nitrate.

Creatine Monohydrate

Creatine monohydrate is the most popular and widely-researched form of creatine. It’s made by bonding creatine to a water molecule and is generally the cheapest form of creatine you can find.

Some creatine monohydrate supplements are micronized, meaning they undergo a more thorough filtration process to cut the molecules into smaller granules. This results in a powder that can dissolve more easily in liquids and be easier to digest.

I’ve used both regular creatine monohydrate and micronized creatine monohydrate, and in my experience, the micronized version does blend better. I can’t speak to whether or not micronized creatine is better for my digestion, as I’ve fortunately never experienced nausea or other stomach issues after taking any form of creatine. But I’ve seen many reports from people who tolerate micronized creatine better than regular creatine, so a micronized powder is worth considering if you have a sensitive stomach.

Creatine Hydrochloride

Creatine hydrochloride, or creatine HCl, isn’t as widely studied as creatine monohydrate. However, some anecdotal evidence suggests the body may be able to digest it easier and absorb it more efficiently. It’s made by combining creatine with a hydrochloride molecule, resulting in a more water-soluble product. For this reason, it’s possible that you can take smaller doses of creatine HCl than monohydrate (less than one gram vs. three to five grams, respectively) and experience the same benefits.

Buffered Creatine

Like creatine HCl, buffered creatine may be gentler on the stomach for those who can’t tolerate creatine monohydrate well. It’s combined with other substances, such as sodium bicarbonate, to help increase its pH. Therefore, it may not break down as much during digestion, and the muscles may absorb it more efficiently. More research is needed to determine the efficacy of buffered creatine, but some studies suggest that it’s not any more effective than creatine monohydrate. (11)

Creatine Magnesium Chelate

Creatine magnesium chelate is creatine that’s bound to magnesium and may result in less water retention than creatine monohydrate. (12) You’ll typically see creatine magnesium chelate branded as MagnaPower®, and you can find it on its own or as part of another supplement, like pre-workout.

Creatine Nitrate

Creatine nitrate is formed by combining creatine and nitrate molecules together. Some studies suggest that individuals who take creatine nitrate may perform better in the gym than those who don’t supplement with creatine at all. However, creatine nitrate may not be as effective as creatine monohydrate. (13)

Other Types of Creatine

Other forms of creatine, like ethyl ester, creatine citrate, creatine pyruvate, creatine malate, and creatine gluconate, haven’t shown many promising results on athletic performance or muscle growth in the few studies that have been done on them. Therefore, most creatine supplements aren’t made with these types.

Benefits of Creatine

Many studies have shown the positive impacts of creatine supplementation in various populations, including competitive athletes, average gym-goers, and sedentary individuals. It can help keep your energy levels up, increase the amount of weight you can lift, and improve your performance in activities that require max effort levels of intensity. Creatine can also help you build and maintain muscle mass and recover better during your workouts. It may even help improve your brain function — but more on that below.

Increased Energy

Creatine helps increase the muscles’ levels of phosphocreatine, which is responsible for producing adenosine triphosphate (ATP). The cells use ATP for energy and life-sustaining functions. The body also breaks down ATP during exercise, limiting the amount of energy you have to continue training at a high intensity. But because creatine supplementation can help increase your phosphocreatine stores, it can also help the body produce more ATP and keep you energized for longer. (14)

Increased Strength and Athletic Performance

Taking creatine while engaging in a resistance training program may produce better strength outcomes. Studies have shown that the one-, three-, and 10-rep maxes of strength athletes who consume five grams of creatine per day can be up to eight percent higher than the rep maxes of athletes who do not take creatine. (15)

Creatine has also been shown to increase performance in short-duration, high-effort activities such as sprinting. (16)

I’ve been taking creatine for at least seven years now, and I’ve definitely noticed a difference in my strength levels and my performance in CrossFit workouts. Of course, I can also attribute these changes to training consistently and following well-structured programs. But I do believe that creatine has contributed, at least in part, to my getting stronger and fitter over the years.

Growth and Maintenance of Lean Muscle Mass

Studies have shown that when combined with a resistance training regimen, creatine can help individuals build muscle mass more effectively than strength training alone. (17) This is likely because creatine enables you to lift heavier weights and complete more volume, thus producing greater strength gains.

Furthermore, because creatine can help prevent the breakdown of muscle tissue, it may help you preserve lean muscle mass, even if you take an extended break from training. (18)

Enhanced Muscle Recovery and Longer Workouts

When strength training or performing high-intensity interval workouts, adequate recovery during your rest periods is essential so you can complete all of your sets or get through your entire workout without fatiguing too quickly. Creatine can help in these scenarios because it supplies the muscles with more ATP, which they use for energy. Thus, you may be able to sustain bouts of physical activity for longer periods. (19)

Increased Brain Function

Beyond the positive impacts on athletic performance and body composition, creatine supplementation may also have some cognitive benefits.

Reduced levels of phosphocreatine in the brain can lead to neurological disorders, such as Alzheimer’s disease. (20) Since creatine supplements can help keep the body’s phosphocreatine levels elevated, they may also reduce the risk of developing neurological diseases or slow their progression. (21)

Creatine has also been shown to improve brain health in older adults, as the brain uses a lot of ATP when performing difficult tasks or trying to recall facts or previous events. (22)

What To Look For When Buying Creatine Supplements

As with most supplements, there are a ton of creatine options to choose from, making it difficult to narrow down your choices. Some of the most important factors to consider when buying creatine are price, flavor options, the type of creatine, and whether it’s available in pill or powder form. Below, we break down these criteria in more detail to help you make an informed decision.

Price

The cost of creatine can range anywhere from $0.30 to $2.00 or more per serving, depending on the type of creatine, the ingredient list, and whether it undergoes third-party testing. For example, creatine monohydrate is generally the most cost-effective form of creatine. However, it can be expensive if it contains other ingredients, such as HMB or l-carnitine. Creatine supplements that are third-party tested may also cost more because they tend to be of higher quality.

Ultimately, how much you spend on a creatine supplement will depend on your goals and whether or not you’re comfortable potentially sacrificing quality to save some money.

Flavors

Creatine often comes unflavored. An unflavored powder is great if you like to mix your creatine in a protein smoothie or other beverage, like coffee. However, it can taste bland when taken with plain water.

If you’re concerned about the taste, consider looking for brands that sell flavored creatine. A flavored powder can be more palatable if you don’t stack your creatine with other supplements, or if you forget to stir it into a protein shake or another drink and need to take it separately.

Type of Creatine

As you saw above, there are many types of creatine. Creatine monohydrate tends to be the most popular because it’s used most often in research studies. However, creatine hydrochloride is gaining in popularity because of its potential to cause fewer gastrointestinal issues and for the muscles to absorb it more efficiently.

In my opinion, most people can’t go wrong with creatine monohydrate. But if you’re concerned about it upsetting your stomach, you may want to opt for creatine hydrochloride.

Pills vs. Powder

Another consideration when shopping for creatine is whether you prefer pills or powder form. A powder is easy to add to water, protein drinks, or other beverages, but it can be messy, especially if you like to carry a container of creatine in your gym bag. Plus, you have to measure it each time you take it if you want to be precise with your dosing. Pills are easier to travel with, and because the creatine content is already measured out for you, you know exactly how much you’re taking. However, creatine pills can be more expensive.

Either option can offer you all the benefits of creatine. Which form you decide to take it in is mostly a matter of personal preference.

I don’t have personal experience with creatine pills, as I’ve only taken creatine powder. I don’t travel with creatine often, so the potential for it making a mess doesn’t bother me. I also don’t stress over exactly how much creatine I take every day. But if you prefer to have an on-the-go option, or you like to be exact with your dosing, pills may be a better choice.

Third-Party Verification

One of the best ways to ensure your creatine supplement is safe is to check for a third-party verification label. If a supplement has this badge, it means the product was tested by an independent laboratory to ensure it only contains the ingredients listed in the amounts stated on the nutrition label. In other words, if a container of creatine has a third-party verification seal and says that creatine monohydrate is the only ingredient, you’ll know the brand isn’t lying about what’s in its supplement.

Brands have to pay a lot of money for these verifications, so when you find companies that subject their supplements to third-party testing, it’s a good sign that they care about their consumers.

When shopping for creatine, look for products with these badges:

• Informed Choice
• Informed Sport
• NSF Certified for Sport
• ConsumerLab.com
• USP (United States Pharmacopeia)

How Much Creatine To Take Per Day

Optimal dosing recommendations for creatine are three to five grams of creatine per day. (23) Some individuals who are new to creatine choose to do a loading phase, where they take 20 to 30 grams per day for the first five to seven days to saturate the muscles more quickly. After the loading phase, they’ll transition to maintenance doses of three to five grams daily.

However, a loading phase isn’t necessary. Even if you start with three to five grams each day, you’ll still build your body’s creatine stores — it will just take longer. Without a loading phase, you’ll reach peak saturation in about three to four weeks. (24)

I never did a loading phase when I first started supplementing with creatine, but I still remember noticing its effects about a month after I began taking it. When I take it now, I’m not precise with my measurements. Most of the time I wind up with five grams, but sometimes I’ll inadvertently scoop out less. Occasionally taking only three or four grams hasn’t made much of a difference in my workout performance, so I’d also advise you not to fret if you don’t take the same amount every day.

When To Take Creatine

Research suggests that taking creatine supplements 30 to 45 minutes after a workout is ideal for improving muscular strength and body composition, especially when combined with a protein- and carb-heavy meal. (25) However, there may also be benefits to taking it 30 to 60 minutes before exercise. This can help your body reach peak creatine levels during your workout and improve blood flow to the muscles while training. (26) On rest days, you can take it whenever is convenient for you.

All that said, the exact timing of creatine supplementation isn’t as important as taking it consistently. You won’t experience significantly more or fewer benefits from taking creatine before or after a workout. It’s more important to take one dose every day, regardless of the time of day, to help keep your creatine stores saturated.

I personally like to add my creatine to a post-workout drink with whey protein and collagen protein because it’s easy for me to mix all my supplements together at one time. On rest days, I take my creatine when I eat breakfast. This type of schedule works well for me, but you may want to experiment with your timing until you find something that helps you get in the habit of taking it every day.

Possible Creatine Side Effects

Creatine can be safe for most healthy individuals. However, some side effects may occur in individuals with certain medical conditions or if you don’t take creatine properly.

Digestive Issues

If you’re new to creatine supplementation, you may experience stomach cramps, nausea, or diarrhea. These side effects can be more likely if you implement a loading phase and don’t spread out the dosages throughout the day — for example, taking 25 grams all at once rather than five grams five times per day.

Dehydration

Because creatine draws water into the muscle cells, some believe it can lead to dehydration. There isn’t much research to support this, and some studies even suggest that creatine can help prevent symptoms of dehydration, such as muscle cramps. (27)

Still, it’s important to drink an adequate amount of water when supplementing with creatine. Consider taking each three to five-gram dose with six to eight fluid ounces of water and drinking at least a gallon of water per day when supplementing with creatine. This can help ensure your body absorbs it properly and has enough water for other physiological functions, such as body temperature regulation and flushing out waste.

Weight Gain

Some individuals may notice their body weight goes up when they first start taking creatine supplements. However, it’s unlikely that this weight gain is due to an increase in body fat. Instead, it’s likely a result of the muscles storing more water. (28)

It’s also important to note that body weight increases due to creatine supplementation are often temporary and more likely to occur if you implement a loading phase. Your body weight can return to normal once you lower your creatine dosage to maintenance levels.

I did experience weight gain of about five to six pounds when I first started taking creatine even though I didn’t do a loading phase. I also remember feeling puffier than usual in the beginning. For me, my weight stayed elevated, even when I hadn’t changed anything else with my diet or training. It was tough to see a higher number on the scale at first, especially as a female who’s struggled with body image issues. However, the few extra pounds that may be due to my taking creatine no longer bother me.

Kidney Issues

It was once believed that supplementing with creatine could cause kidney issues, but recent research has suggested that there are no correlations between creatine usage and kidney damage in healthy adults. However, those with a history of kidney disease or other kidney issues should consult with a physician before taking a creatine supplement. Creatine may increase the risk of kidney dysfunction in already damaged kidneys. (29)

Final Thoughts

There’s no shortage of creatine supplements available on the market. We tried to narrow down the field and choose options for as many scenarios as we could. We know that some people may prefer flavored powders over unflavored ones, need a creatine supplement with extra ingredients to further aid muscle growth or recovery, or cannot tolerate creatine monohydrate. With all this in mind, we selected nine of the best creatine supplements for various needs and training goals.

For most healthy individuals, there’s no reason not to take creatine. It’s definitely not some sort of magic pill. But it can help boost your performance in the gym, enable you to recover faster, and even improve your cognitive function. If you’re tempted to skip it because you feel overwhelmed with all the available options, let this guide be your resource for selecting the right creatine supplement for you.

FAQs

Research

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3. Burke, D. G., Candow, D. G., Chilibeck, P. D., MacNeil, L. G., Roy, B. D., Tarnopolsky, M. A., & Ziegenfuss, T. (2008). Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International journal of sport nutrition and exercise metabolism, 18(4), 389–398. https://doi.org/10.1123/ijsnem.18.4.389
4. Engelen MPKJ, Deutz NEP. Is β-hydroxy β-methylbutyrate an effective anabolic agent to improve outcome in older diseased populations? Curr Opin Clin Nutr Metab Care. 2018 May;21(3):207-213. doi: 10.1097/MCO.0000000000000459. PMID: 29406417; PMCID: PMC5882564.
5. Nowak A, Boesch L, Andres E, Battegay E, Hornemann T, Schmid C, Bischoff-Ferrari HA, Suter PM, Krayenbuehl PA. Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine (Baltimore). 2016 Dec;95(52):e5353. doi: 10.1097/MD.0000000000005353. Erratum in: Medicine (Baltimore). 2017 Jan 20;96(3):e6038. PMID: 28033244; PMCID: PMC5207540.
6. Fernández-Lázaro D, Mielgo-Ayuso J, Córdova Martínez A, Seco-Calvo J. Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. Nutrients. 2020 Jun 24;12(6):1886. doi: 10.3390/nu12061886. PMID: 32599787; PMCID: PMC7353321.
7. Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). https://doi.org/10.1186/1550-2783-6-13
8. Giamberardino MA, Dragani L, Valente R, Di Lisa F, Saggini R, Vecchiet L. Effects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effort. Int J Sports Med. 1996 Jul;17(5):320-4. doi: 10.1055/s-2007-972854. PMID: 8858401.
9. Zhao J, Zhou H, An Y, Shen K, Yu L. Biological effects of corosolic acid as an anti-inflammatory, anti-metabolic syndrome and anti-neoplasic natural compound. Oncol Lett. 2021 Feb;21(2):84. doi: 10.3892/ol.2020.12345. Epub 2020 Dec 2. PMID: 33363621; PMCID: PMC7723172.
10. M. Tayebi, H. Arazi. Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports. Volume 35, Issue 5, 2020. Pages e135-e141. ISSN 0765-1597. https://doi.org/10.1016/j.scispo.2019.07.013.
11. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012 Sep 13;9(1):43. doi: 10.1186/1550-2783-9-43. PMID: 22971354; PMCID: PMC3479057.
12. Brilla LR, Giroux MS, Taylor A, Knutzen KM. Magnesium-creatine supplementation effects on body water. Metabolism. 2003 Sep;52(9):1136-40. doi: 10.1016/s0026-0495(03)00188-4. PMID: 14506619.
13. Galvan, E., Walker, D.K., Simbo, S.Y. et al. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. J Int Soc Sports Nutr 13, 12 (2016). https://doi.org/10.1186/s12970-016-0124-0
14. Kurosawa Y, Hamaoka T, Katsumura T, Kuwamori M, Kimura N, Sako T, Chance B. Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise. Mol Cell Biochem. 2003 Feb;244(1-2):105-12. PMID: 12701817.
15. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
16. Faraji, Hssan & Arazi, Hamid & Sheikholeslami-Vatani, Dariush & Hakimi, Mehdi. (2010). The effect of creatine supplementation on sprint running performance and selected hormonal responses. South African Journal for Research in Sport, Physical Education and Recreation. 32. 31-39.
17. Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.
18. Johnston AP, Burke DG, MacNeil LG, Candow DG. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. J Strength Cond Res. 2009 Jan;23(1):116-20. doi: 10.1519/jsc.0b013e31818efbcc. PMID: 19130643.
19. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.
20. Smith RN, Agharkar AS, Gonzales EB. A review of creatine supplementation in age-related diseases: more than a supplement for athletes. F1000Res. 2014 Sep 15;3:222. doi: 10.12688/f1000research.5218.1. PMID: 25664170; PMCID: PMC4304302.
21. Bürklen TS, Schlattner U, Homayouni R, Gough K, Rak M, Szeghalmi A, Wallimann T. The creatine kinase/creatine connection to Alzheimer’s disease: CK-inactivation, APP-CK complexes and focal creatine deposits. J Biomed Biotechnol. 2006;2006(3):35936. doi: 10.1155/JBB/2006/35936. PMID: 17047305; PMCID: PMC1510941.
22. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023 Mar 10;81(4):416-427. doi: 10.1093/nutrit/nuac064. PMID: 35984306; PMCID: PMC9999677.
23. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
24. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol (1985). 1996 Jul;81(1):232-7. doi: 10.1152/jappl.1996.81.1.232. PMID: 8828669.
25. Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem. 2016 Dec 31;20(4):1-12. doi: 10.20463/jenb.2016.0031. PMID: 28150472; PMCID: PMC5545206.
26. Ribeiro F, Longobardi I, Perim P, Duarte B, Ferreira P, Gualano B, Roschel H, Saunders B. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients. 2021; 13(8):2844. https://doi.org/10.3390/nu13082844
27. Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gómez AL, Kraemer WJ. Physiological responses to short-term exercise in the heat after creatine loading. Med Sci Sports Exerc. 2001 Jul;33(7):1101-8. doi: 10.1097/00005768-200107000-00006. PMID: 11445756.
28. Kutz MR, Gunter MJ. Creatine monohydrate supplementation on body weight and percent body fat. J Strength Cond Res. 2003 Nov;17(4):817-21. doi: 10.1519/1533-4287(2003)017<0817:cmsobw>2.0.co;2. PMID: 14636103.
29. Yoshizumi WM, Tsourounis C. Effects of creatine supplementation on renal function. J Herb Pharmacother. 2004;4(1):1-7. PMID: 15273072.

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Hunter Labrada vowed to push himself after a disappointing seventh-place finish at the 2022 Mr. Olympia. Labrada had been hoping to build on a fourth-place result that put him on the bodybuilding map during the 2021 Mr. Olympia. Over five months later, at the time of this writing and on the edge of summer 2023, Labrada appears to be fulfilling his personal competitive promise in the gym.

On May 23, 2023, Labrada shared an Instagram clip of himself capturing a 265.3-kilogram (585-pound) deadlift for four reps. According to the caption of his post, the four-rep pulling set is a lifetime personal record (PR) for Labrada. The bodybuilder completed his deadlift reps in his socks while wearing a lifting belt and utilizing lifting straps.

This deadlift four-rep PR isn’t the only instance of Labrada staying true to his training word so he can have a better performance at the 2023 Mr. Olympia. If anything, making a foray into polishing up his strength as a bodybuilder could be seen as Labrada going above and beyond.

In early February 2023, Labrada clarified that he would be aiming for a more streamlined physique moving forward in his career. His goal is now more about his body aesthetic and being a bit more ripped rather than focusing on sheer size. More recently, Labrada detailed his current pull workout while training for the 2023 Tampa Pro, set to take place on Aug. 3-5, 2023, in Tampa Bay, FL. Because of new qualification standards for the 2023 Mr. Olympia that only give past winners and top-five finishers automatic berths, Labrada will have to win a contest like the Tampa Pro to compete in November’s Olympia.

On stage, Labrada was one of the many Men’s Open contenders present to guest pose at the 2023 Pittsburgh Pro in mid-May 2023. The other athletes like Derek Lunsford, Nick Walker, and Mamdouh “Big Ramy” Elssbiay are examples of rivals Labrada will attempt to overcome at the 2023 Olympia in Orlando, FL, this November.

In such a stacked overall Men’s Open field, anyone distinguishing themselves at the 2023 Olympia, let alone Labrada himself, could be a very challenging task. Based on the ongoing approach to his training during the 2023 calendar year, Labrada appears to be taking extra steps to try and stick out accordingly.

Featured image: @hunterlabrada on Instagram

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Gavin Bilton is the winner of the 2023 Strongman Champions League (SCL) Serbia contest. The competition took place on May 20, 2023, in Zrenjanin, Serbia. According to his page on Strongman Archives, the victory is the Welsh strongman’s first since his title in the 2021 UK’s Strongest Man (UKSM) competition. Despite his status as a regular fixture in major strongman contests, this SCL Serbia win officially marks almost two years since Bilton last stood on top of a podium. It is also Bilton’s first-ever victory outside of the United Kingdom sphere.

Joining Bilton on the 2023 SCL Serbia podium was Turkey’s Fatih Karaca (second place) and the Netherlands’ Kelvin de Ruiter (third place). Per his Strongman Archives page, this SCL Serbia runner-up result is by far the best of Karaca’s young career at the age of 28. Meanwhile, de Ruiter is a bit more seasoned, having participated in 33 international competitions throughout his professional strongman ventures. This contest was de Ruiter’s first podium result since a victory in the 2022 SCL Romania.

Here are the final standings from the 2023 SCL Serbia:

2023 Strongman Champions League Serbia | Final Standings

1. Gavin Bilton — 56 points | 2023 SCL Serbia Champion
2. Fatih Karaca — 52.5 points
3. Kelvin de Ruiter — 49 points
4. Andrea Invernizzi — 46 points
5. Peter Juhasz — 44.5 points
6. Evans Aryee — 37 points
7. Nemanja Tasic — 36 points
8. Damir Stroil — 35.5 points
9. Jarkko Mehtälä  — 34.5 points
10. Jonathan Cotton — 23 points
11. Hristo Muskov — 20 points
12. Andy Black — Five points
13. Ervin Toots — One point

In a post on his Instagram, Bilton was appreciative of the spirit of competition and what he was ultimately able to achieve at the 2023 SCL Serbia.

“Had a great weekend competing out in Serbia against an awesome group of athletes,” Bilton wrote. “Very happy with the win, and what better way to finish a tough show by carrying four people on a Yoke. A first time for everything. Belief conquers all.”

To date, the most noteworthy accomplishments of Bilton’s strongman career might be his two back-to-back UKSM titles (2020-2021). Bilton is also a four-time competitor (2020-2023) at the annual World’s Strongest Man (WSM) but has never advanced to the Finals.

Bilton’s win in the 2023 SCL Serbia could be considered a worthy breakthrough moment for a prolific strongman competitor. His streak of near-victories and berths culminates with this triumph, and it almost certainly won’t be the last for the Welshman.

Featured image: @gavin_the_bull_bilton on Instagram

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Mitchell Hooper is likely best known for his recent run of strongman dominance, culminating with his first-ever World’s Strongest Man (WSM) victory during the 2023 iteration in April. However, the Canadian athlete prides himself as an all-around strength dynamo, working on his conditioning and dispensing some of his first-hand training knowledge seemingly whenever he can. The superstar’s latest feat in the gym is a lesser-known but legendary milestone to capture.

On May 23, 2023, Hooper shared an Instagram clip of himself squatting 238.1 kilograms (525 pounds) for 24 reps. The strength mark was an AMRAP (As Many Reps As Possible) performance and officially surpasses the legendary 1980 Mr. Universe Tom Platz — who set the initial standard with this achievement with 23 reps of 525 pounds in 1992 during the “Great American Squat-Off.” Hooper notches a good depth into “the hole” on each of his repetitions and donned a lifting belt and knee sleeves during the squat set.

Many have attempted to break Platz’s AMRAP record over the years, potentially seeing it as a rare strength accomplishment where an athlete must truly have a unique blend of endurance and power. Perhaps the most recent notable example is prolific powerlifter Joe Sullivan, who fell just short in June 2022 after some earnest preparation.

In the strength sports sphere, Hooper is the first to climb this summit, which is all the more fitting given his WSM victory and ongoing status as a competitive bulldozer. A mid-May 2023 squat set of 210.9 kilograms (465 pounds) for 20 reps might have been Hooper unofficially teasing his vying for Platz’s AMRAP squat record.

According to his page on Strongman Archives, Hooper has stood on a podium in nine consecutive strongman contests and won his last three competitions, including his breakthrough 2023 WSM triumph. To this stage, he has undoubtedly established himself as a household name in strongman and strength sports overall. Breaking Platz’s mark is but another noteworthy notch to add to his ever-impressively growing resume.

What’s evident about Hooper as an athlete is his hunger to continually improve and push himself. The strongman was already in the process of refining aspects of his training that he felt needed more polish. To capture a squat-endurance mark many have chased for nearly 30 years potentially speaks to Hooper’s ongoing greatness.

Featured image: @mitchellhooper on Instagram

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Entering the 2022 Mr. Olympia, former two-time champion (2020-2021) Mamdouh “Big Ramy” Elssbiay was a presumed heavy favorite to complete a legendary “three-peat.” Instead, the Egyptian superstar finished in fifth place, forcing a potential recalibration for one of bodybuilding’s biggest names. That seemingly refocused energy now appears to be coming back into play for Elssbiay.

In a recent interview with Frank Sepe of Muscle & Fitness, Elssbiay discussed his current competitive trajectory as the 2023 Mr. Olympia in Orlando, FL, inches closer by the week. The athlete offered a glimpse into his mentality and clarified that his most recent Olympia result is being utilized as a source of motivation in training.

Elssbiay might be 38 years old at the time of this writing, but he knows one Olympia loss won’t define him. After all, he wasn’t always a two-time defending champion. It’s this recentering of efforts, of looking properly forward, that has Elssbiay eager to leave it all on stage in November 2023.

“I’m really excited like always,” Elssbiay said. “I have to do one thing. Work hard. I do that for a reason always, but this year I do it because everyone knows if you lose one time, it’s never the end … If anything comes after working hard, you did fine. You have more than what you had in your pocket.”

Crucially, Elssbiay didn’t overlook what appears to be a stacked field in the Men’s Open division this year. Any number of competitors, including active defending champion Hadi Choopan, 2023 Olympia runner-up Derek Lunsford, and even third-place finisher Nick Walker could stand on top of the 2023 Olympia mountain.

It’s here where Elssbiay maintained he’s a little angry about falling short in 2022. It’s less an anger at his peers and more at himself. He’s now using that emotion to push himself in the gym and on stage and to be the best again.

“I think we’ll have a nice lineup of competitors right now and the lineup is getting stronger,” Elssbiay said. “That makes me very excited to be in this lineup again and work harder than anybody. No, it’s not anger because you lost. It’s anger because you want to be the best in the world. That can give you a chance to work hard. I told my friends today, maybe you get angry, but the anger doesn’t break you. It makes you fight more.” 

If Elssbiay wants to be Mr. Olympia again, he’ll have to be honest with himself and see where he can improve. This doesn’t appear to be an issue for the superstar thus far in 2023. If anything, he clearly already understands where he has room to grow — both literally and figuratively.

Featured image: @arnoldsports on Instagram

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Joseph Baena understands the weight behind the fitness icon he’s often compared to. As the son of the legendary Arnold Schwarzenegger, some might say strength and training run in the family. Some might even expect him to take up the old family “business.” At the very least, Baena appears to try and honor his lineage any chance he gets. A recently shared new workout is but one example.

On the weekend of May 19-21, 2023, Baena posted an endurance workout with a full-body aim. In a now-deleted Instagram post, he presented it as a worthy challenge to his followers while continuing to polish up his own fitness.

In the caption of his deleted post, Baena explains that this endurance-based routine is about “switching” up his workouts now and then. That could be in the form of a new individual movement, implementing drop sets, or even making forays into other sports outside of strength training. If it’s a means of finding ways to challenge himself and keep him pushing himself through the best possible and versatile means, it seems Baena is interested in pulling out all the stops.

Here’s an overview of the endurance Baena performed, featuring six supersets pairing an endurance-focused exercise with a more traditional muscle-building movement:

Joseph Baena | May 2023 Endurance Workout Overview

• Battle ropes (Six sets, 30 seconds each)
• 200 Elevated crunches
• Row (One kilometer)
• 50 Pull-ups
• Ski (One kilometer)
• 150 Push-ups
• Run (1.2 miles)
• 200 Split squats
• Assault bike (1.2 miles)
• 50 Dips
• 8 Sled pushes (Distance and weight not specified)
• 50 Squat jumps (with weighted vest, weight not specified)

In a February 2022 interview with Men’s Health, Baena expressed that he wanted to figure out his fitness path by himself. While he had the luxury of leaning on a Mr. Olympia legend like Schwarzenegger, Baena was interested in striking out on his own in the gym.

These days, if that interview is any indication, Baena usually works out six days a week, at two hours per session, occasionally working in cardio in the mornings when he can.

In time, he found success and a quality groove.

“I went straight to the book. I wanted to figure it out myself … I was able to acquire a bodybuilding mentality, that I could shape my body however I want.”

Perhaps electing to do it on his own will drive Baena to further glory, in the gym and otherwise. It’s apparent this kind of thought process was about breaking out of his father’s shadow. By already holding significant fitness influence and by directing what seem like quality workouts on paper, it looks like Baena is succeeding in his individual ambition.

Featured image: @joebaena on Instagram

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Emma Cary (Individual Women) and Jeffrey Adler (Individual Men) are the winners of the 2023 CrossFit North America East Semifinal. The event was the first leg of seven CrossFit Semifinal events around the world, letting Cary and Adler kick off the festivities as hype for the 2023 CrossFit Games builds. Cary and Adler have earned automatic berths for August’s Games in Madison, WI, by virtue of their respective victories. On the Teams side, CrossFit East Nashville PRVN took home first place amongst the group competitors.

Here are the results and top 20 finishers for all three participating divisions at the 2023 CrossFit North America East Semifinal. The Individual athletes had the task of performing seven workouts, while the Teams athletes powered through six workouts.

Individual Women Results

1. Emma Cary — 607 points
2. Danielle Brandon — 601 points
3. Amanda Barnhart — 577 points
4. Emma Lawson — 575 points
5. Alexis Raptis — 564 points
6. Paige Powers — 557 points
7. Sydney Wells — 409 points
8. Feeroozeh Saghafi — 398 points
9. Shelby Neal — 397 points
10. Caroline Stanley — 395 points
11. Paige Semenza — 386 points
12. Anikha Greer — 383 points
13. Jordan Szewc — 383 points
14. Brooke Wells — 379 points
15. Carolyne Prevost — 378 points
16. Ashleigh Wosny — 356 points
17. Lexi Neely — 349 points
18. Amanda Fischer — 348 points
19. Keara Napoli — 346 points
20. Katelynn Sanders — 337 points

Individual Men Results

1. Jeffrey Adler — 613 points
2. Jayson Hopper — 598 points
3. Dallin Pepper — 586 points
4. Roman Khrennikov — 575 points
5. Samuel Cournoyer — 538 points
6. Will Moorad — 535 points
7. Noah Ohlsen — 521 points
8. Luke Parker — 513 points
9. Alex Vigneault — 507 points
10. Jack Farlow — 477 points
11. James Sprague — 460 points
12. Spencer Panchik — 439 points
13. Austin Hatfield — 413 points
14. Tyler Christophel — 405 points
15. Evan Rogers — 401 points
16. Garrett Clark — 372 points
17. Benoit Boulanger — 342 points
18. Norman Woodring — 337 points
19. Seth Stovall — 322 points
20. Marquan Jones — 307 points

Teams Division Results

1. CrossFit East Nashville PRVN — 573 points
2. CrossFit Move Fast Lift Heavy 247 — 549 points
3. Ab Crossfit – Mayhem — 513 points
4. CrossFit Mayhem Independence — 489 points
5. CrossFit Krypton — 486 points
6. CrossFit CLT The Grit Haus — 486 points
7. CrossFit Oba — 471 points
8. TTT CrossFit Black — 450 points
9. CrossFit PSC Invasion — 450 points
10. CrossFit Milford Team Conquer — 402 points
11. 8th Day CrossFit — 402 points
12. CrossFit Resurrection — 398 points
13. CrossFit Westchase — 378 points
14. Stadd CrossFit the JS Method NTL — 334 points
15. CrossFit Move Fast Lift Heavy 365 — 316 points
16. L’usine CrossFit Sherbrooke U Team — 264 points
17. 12 Labours CrossFit Lions — 264 points
18. CrossFit Pro1 Montreal — 263 points
19. Three Kings CrossFit — 238 points
20. CrossFit Future The Brutes — 234 points

Upcoming CrossFit Semifinal Dates

With the 2023 Africa Semifinal also in the books, here are the upcoming dates for the remaining legs in the 2023 CrossFit Semifinals:

• May 25-28, 2023: North America West Semifinal | Pasadena, CA
• May 25-28, 2023: Oceania Semifinal | Tennyson, QLD, Australia
• May 26-28, 2023: South America Semifinal | Rio de Janeiro, Brazil
• June 1-4, 2023: Europe Semifinal | Berlin, Germany
• June 1-4, 2023: Asia Semifinal | Busan, South Korea

The early start of next month, June 2023, will officially have most of the 2023 CrossFit Games roster locked in.

Featured image: @emmacaryy on Instagram

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Developing a strong pressing movement is pretty standard advice for any lifter looking to make big gains in upper body development. The incline dumbbell bench press, in particular, will add some spice to your chest workout by using a new angle of attack to bring some unique perks.

Between the dumbbells, inclined body position, and some clever programming choices, you’ll set the stage for some long-term progress in size and strength. Here’s why this chest exercise should be a staple for sculpting your upper body.

Incline Dumbbell Bench Press

• How to Do the Incline Dumbbell Bench Press
• Incline Dumbbell Bench Press Mistakes to Avoid
• How to Progress the Incline Dumbbell Bench Press
• Benefits of the Incline Dumbbell Bench Press
• Muscles Worked by the Incline Dumbbell Bench Press
• How to Program the Incline Dumbbell Bench Press
• Incline Dumbbell Bench Press Variations
• Frequently Asked Questions

How to Do the Incline Dumbbell Bench Press Step by Step

The incline dumbbell bench press adds a few new elements to your normal pressing performance. Considering all the moving parts to this variation will help you stay dialed in and make great progress session-to-session. Ideally, the incline dumbbell press requires an adjustable bench to choose your incline setting and a pair (or full set) of dumbbells.

Step 1 – Get on the Right Bench

Set the backrest to an angle of roughly 45 degrees (or the closest angle available) and adjust the seat to be perpendicular to the rest of the bench — you won’t be as secure with an incline backrest and horizontal seat. This setup will allow you to press from a nice, effective middle ground between flat dumbbell bench press and a fully upright shoulder press, and the seat angle will more effectively support your body.

Form Tip: Make sure your bench settings are locked in before you start. Test the angle with lighter dumbbells, or without weight, to make sure everything is in comfortable and efficient alignment prior to going heavy.

Step 2 – Bring the Weights Into Position

Pick up the dumbbells and take a seat on the incline bench. Rest the dumbbells on your thighs with your thumbs pointed up. “Kick” the dumbbells up toward your shoulders using your legs to generate momentum as you control the weight in a hammer curl motion, bringing your thumbs near the fronts of your shoulders.

When your wrists are near shoulder-level, carefully rotate your elbows away from your body until your palms are facing forward. Rest your shoulder blades against the backrest to fully support your upper body.

Form Tip: You might be able to bring both dumbbells up simultaneously when using relatively lighter weights, but it can become higher risk once weights get heavy. Focus on getting one dumbbell into position first, then hold it stable as you repeat with the other side. If you’re struggling with getting the dumbbells up into the starting position, ask a friend (or friendly looking gym-goer) for a spot.

Step 3 – Set Your Shoulder Blades, Core, and Feet

Tuck your shoulder blades down and imagine putting them “into your back pockets.” This will help stabilize your upper back and make sure your pressing has a strong base to produce force, particularly once fatigue starts to accumulate.

Squeeze the dumbbells tightly in your hands and engage your abdominal muscles. The goal here is to prevent any unintentional arching — some natural back curvature will be normal from pinning your shoulder blades, but you’ll want to avoid any extreme arching which could lead to lower back pain. This way, your incline press will remain an incline and not slowly turn into an awkward “flat bench press using an incline.”

Find a comfortable foot position approximately shoulder-width apart. Once the rest of your body is set up properly, begin lightly driving through your feet to establish pressure that pushes your body into the bench. This will help stabilize your position all the way through the set and allow you to prevent wiggling around during harder reps.

Form Tip: Think about pinning your upper abdominal muscles to the top of your ribcage. This visualization should help you create a strong core. To keep your feet in place, think of performing a leg extension to create tension while your feet are digging into the ground.

Step 4 – Press to Lockout

The main event has arrived. Begin with the dumbbells just above shoulder-height, both palms facing forward, and your elbows aimed at a slight angle between your shoulders and your feet. Tense your shoulder blades, engage your core, drive through your feet as you press the weights toward the ceiling.

As the dumbbells pass your face, bring them slightly together in an arc until they nearly meet. In the locked out position, the weights should be generally above your face, not too far forward (above your chest) or too far back (above the top of your head).

Form Tip: If you can focus on mastering the right setup while applying full-body tension, the dumbbells’ path should almost set itself up perfectly. If you’re struggling with controlling the weights, try adding tempo by moving more slowly through each phase of the exercise.

Step 5 – Lower the Weight

After successfully locking out the weight, slowly lower the dumbbells. Once the dumbbells are approximately flush alongside your chest (if mobility allows that range of motion), reverse course and perform the next repetition, pressing the dumbbells with control back to the lockout position.

Form Tip: Lifters with poor shoulder mobility or pre-existing shoulder issues may not be comfortable with the stretched position created by holding the dumbbells near shoulder-level. Work within a comfortable, pain-free range of motion to avoid worsening any current joint problems. Pressing with a neutral grip (palms facing each other) instead of a palms-forward grip can also help to reduce shoulder-joint strain.

Incline Dumbbell Bench Press Mistakes to Avoid

Some of the most common errors you may stumble across while performing the incline dumbbell press involve various incorrect body positioning and poorly performed pressing. Any one of these can reduce results or create an opportunity for injury. Here’s what to watch out for.

Overarching

Some degree of arching during any type of chest press is a necessary and direct result of setting a stable upper back. However, issues can arise if your arch gets out of control and too extreme.

If your abdomen begins to approach the same level as your sternum or chest, you may find yourself with an awkwardly angled torso that begins to more closely resemble a flat press than an incline.

Avoid it: Keep your core braced, drive your body into the bench using your legs, and only arch by depressing your shoulder blades  — tucking them into your “back pockets.” Don’t arch by trying to “make space” between your lower back and the bench.

Flared Elbows

There is a sweet spot for your elbow angle during most presses. A common mistake is flaring your elbows out so that your arms are almost completely perpendicular to your body.

Everybody is going to be slightly different depending on their individual arm length, but there’s a strong chance this directly outward position might limit your range of motion or run into some stressful issues at your shoulder joints or shoulder blades.

Avoid it: Aim for a nice middle ground between having your elbows fully tucked (aimed straight ahead) and fully flared (aimed straight to the sides). A great target to shoot for is to have your upper arms at roughly a 45-degree angle from your shoulder during most of the range of motion.

Inactive Legs

One very common mistake on the incline dumbbell press is completely forgetting about your lower body. While pressing is clearly designed to primarily target your chest, triceps, and shoulders, an active and engaged lower body can help with total-body stability and overall performance.

Avoid it: Because wiggling around can reduce your stable position, keep your feet flat on the ground and dig in. Use your legs to constantly push yourself into the bench press pad through your thighs and hips.

Short Range of Motion

Training with high intensity is a pretty common prerequisite for results. Unfortunately, it isn’t uncommon to see a lifter “cut depth” as an exercise starts to get harder and harder.

Either through selecting too heavy of a dumbbell or simply by accumulating fatigue across a set, the range of motion often starts to diminish slowly and the last few reps of a set may end up with a shorter range of motion than the initial reps of the same set.

Avoid it: Hold yourself accountable throughout the workout. Perform a consistent range of motion for each repetition and choose your working weights to guarantee you can hit it with every rep of every set.

How to Progress the Incline Dumbbell Bench Press

The incline dumbbell press can be an excellent staple exercise in your program. There is some big value in getting a strong base of strength using a machine chest press or flat bench variation first, but once you’re at the incline dumbbell press, progressing it can be approached in a few very effective ways.

Degree of Incline

The bench’s degree of incline will affect your level of stability and can potentially even alter the swath of muscle that gets the greatest stimulation (1). These two considerations can help you plan your preferred “angle” of attack. They can also give you a nice long pathway to progress.

Typically, a lower incline (flat or slightly above flat) will be more stable because gravity is still assisting your stability to a greater extent. Each time you feel ready to increase the challenge and progress yourself to another level, kick the incline up a notch until you’re at a solid 45-degree for a pure incline press.

Just know that as the angle goes higher than 45 degrees, and approaches a 90-degree “incline” bench, you’re shifting muscular stress further from your chest and more directly onto your shoulders.

Adding Repetitions

Sometimes the best option is to add repetitions while maintaining the same load on your incline dumbbell press. Since you’re using dumbbells as the loading tool, the unilateral (single-sided) aspect of the exercise can make quick jumps in weight a lot harder to do since each arm is responsible for, literally, carrying its own share of the weight.

If this is the case for you, adding repetitions on one or more sets per workout, or gradually increasing the total repetitions performed per day overall, can be a way of progressing. This will allow you more time to strengthen your ability to control and stabilize the same load, which will make an increase in weight feel less daunting when you finally do move to heavier weights.

Adding Load

Adding load is often the most obvious way of progressing any exercise, although it should be approached with care. Using heavier weights can help assure definitive, measurable progress — but it may also run you headlong into an early plateau.

Once you have added a considerable amount of strength and stability by increasing repetitions, start thinking about making the smallest incremental jump in load that you can which will help to avoid hitting a plateau and allow more long-term progress. Many dumbbells are fixed in five-pound increments, but you might also have access to plate-loaded adjustable dumbbell handles or magnetic add-on weights which can be attached to dumbbells and allow increases as little as one or two pounds. 

Increasing Frequency

Sometimes, to see the best overall progress in an exercise, you need to work on your skill and technique. In this case, it can be extremely beneficial to increase your training frequency by performing the incline dumbbell press more often each week.

If you only train the movement once per week, consider adding a second session to improve your skilled execution. This can have a very positive amplifying effect on all of your other progression tools as well.

Benefits of the Incline Dumbbell Bench Press

The incline dumbbell press is a fantastic tool for strengthening your upper body, building more  chest muscle, and taking advantage of a unilaterally controlled exercise.

Gaining Strength

Aside from a basic barbell, dumbbells are one of the most effective tools for building strength. The full-body stability, coordination, and absolute load that dumbbells can achieve make for a fantastic strength training option.

The incline dumbbell press is an effective common accessory exercise in many powerlifting programs, speaking to the value of the movement in developing significant pressing strength.

Building Muscle

The incline dumbbell press can be a very effective muscle-building exercise. The incline angle can help you target your upper chest while also building your shoulders and triceps. Because the dumbbells allow you to bring the weights together in the top position, you can get a longer range of motion compared to using a fixed barbell. This may further improve the muscle-building stimulus. (2)

Training Unilaterally

Perhaps one of the biggest benefits is the unilateral aspect of the exercise. Unilateral exercises typically emphasize one side of the body working independently of the other.

Each arm is responsible for controlling one dumbbell without assistance from the opposite side. This will help encourage the most natural pressing path because the load is distinct and not linked like a barbell, allowing your shoulder and elbow joints to move more with relatively more freedom and potentially less joint strain. The increased stability requirement will also force a more even development of strength and coordination.

Muscles Worked by the Incline Dumbbell Bench Press

The incline dumbbell press primarily works three major upper body muscles — your chest, shoulders, and triceps. While these are sometimes considered “vanity” muscles due to their high-profile appearance, they also play a key role in displaying upper body strength and stability.

Chest

The primary body part involved is your chest (or pectoralis major). The chest is a broad swath of muscle that covers many spots all across the front of your upper body — from your collarbones to the breastbone and even some of the ribs.

Each of these regions insert upon the same location at your upper arm meaning, so any pressing angle will ultimately harness the full chest. However, the incline dumbbell press puts a particular emphasis on the upper muscle fibers, or the highly sought after “upper pecs.” (3)

Shoulders

Your shoulders (in particular, the anterior deltoid or front shoulder muscle) are a nearly inseparable part of any pressing exercise. The anterior deltoid originates on the outside of your collarbone and inserts on the deltoid tuberosity (a small protrusion on the outer-middle part of your upper arm bone). Since it’s located here, most of your chest presses and chest flye exercises will similarly draw upon the anterior deltoid muscle.

Triceps

The triceps are a meaty muscle comprised of three separate heads working together, on the back side of your upper arm. They are responsible primarily for extending your elbow, so they will be heavily involved in successfully completing any pressing exercise.

Pressing with your elbows and upper arms set approximately 45-degrees from your shoulder can harness a ton of triceps activation because of the improved depth and increased range of motion you can achieve.

How to Program the Incline Dumbbell Bench Press

The incline dumbbell press can be a surprisingly versatile exercise for your repertoire. It can serve as a primary movement of the day, an accessory performed after a heavier exercise, it can be used as a “pre-fatigue” tool to focus on chest development, and it can even be involved in a movement preparation or warm-up.

Primary Movement

Your primary movement is the meat and potatoes of any workout. It’s the first exercise performed in the session, typically because it’s the movement you’ll approach with the greatest amount of effort and energy.

As a primary exercise, the incline dumbbell press can be used for hypertrophy (muscle-building) or even for building strength once you start to get familiar with the movement. A few sets of 8-12 repetitions will be a great muscle-builder. If you’re able to safely execute in the 6-8 range, it can also be leveraged for strength.

Accessory Exercise

If it’s not the first exercise of your workout, the incline dumbbell press is a strong candidate for the second movement of the day. Once you’ve completed, for example, a heavy flat barbell bench press, it’s common to slide the incline dumbbell bench press into the next slot to train the muscles from a different angle and/or with different loading and volume.

This approach can be an effective way to build muscle, but it can also help shore up shoulder mobility and stability due to the inclined angle and varied range of motion from the previous exercise. Since your muscles will already be a bit tired from the main exercise, you’ll get plenty of stimulation from a slightly lighter load while aiming for 8-12 repetitions per set.

Pre-Fatigue

Pre-fatigue is a strategic technique for your programming. In a perfect world, you’d have all the access to loading and every potential exercise at your whim, but sometimes you’re stuck with a limited amount of training tools available. In these instances, pre-fatiguing your chest with a targeted exercise like the incline dumbbell press can sufficiently work the muscle enough to keep any following exercises challenging enough to deliver significant stimulation.

This is similar to using the exercise as a primary movement, but maintains the intention and effectiveness of additional exercises. Pair the incline dumbbell press with tempo training (lifting and lowering slowly) and moderate repetitions in the 10 to 12 rep range, and it can be a powerful way to breathe new life into any chest-focused workout.

Movement Preparation

Movement preparations are warm-up plans that use exercises themselves in a clever and efficient way to check many boxes simultaneously. The incline dumbbell press can be used as a part of your warm-up routine to make sure you have access to all the range of motion you might need for a barbell variation or flat bench press, for example.

It will also serve to practice your ability to stabilize your upper back and shoulders prior to hitting more heavily loaded exercises in your workout. Think of the incline dumbbell press as the final check before advancing to your primary movement of the day.

Incline Dumbbell Bench Press Variations

If you are looking for some effective chest exercises similar to the incline dumbbell press, changing the implement or slightly modifying the pattern are solid options. The incline machine press, incline cable press, neutral-grip incline dumbbell press, and incline dumbbell power flye can all be great tools at your disposal. 

Incline Machine Press

The incline machine press will assume a more fixed range of motion than the incline dumbbell press. Since it is locked in its own path, you are often able to load the exercise heavier because your stabilizing muscles are less of a limiting factor.

The stability of the machine also lets you more safely approach muscular failure and more safely going past failure with intensity techniques like forced reps, compared to dumbbells. These are great benefits if you’re pursuing muscle and strength gains, but some machines can be a bit tricky if they doesn’t perfectly fit your frame. 

Incline Cable Press

The incline cable press can be a uniquely effective modification to the dumbbell movement. You will still get unilateral benefits, but you’ll also get a touch more stability when using cables rather than dumbbells.

You can expect a greater range of motion that will easily accommodate individual limb lengths. Cables also offer constant tension by maintaining muscular stress throughout the entire movement, which can help to stimulate more muscle growth. (4)

Neutral-Grip Incline Dumbbell Bench Press

A neutral-grip incline dumbbell press places you in a slightly more stable position than the standard incline dumbbell press grip (with your palms facing forward). If you are working toward more mobile and stable shoulders, improve your odds by selecting an angle of incline that currently works for you (such as a slightly lower angle) and pressing with a neutral grip.

You will still be able to gain some serious baseline strength, coordination, and stability, but the neutral grip will lessen the challenge slightly.

Incline Dumbbell Power Flye

The incline power flye is a great combination exercise. It’ combines’s one-part dumbbell press variation and one-part chest flye variation. The unique exercise involves bending your arms to a more significant degree than during a normal flye pattern.

It still hits your upper chest with an incline movement, but the flye motion allows you to make gains even when you’re limited in load. When you’re in a pinch for equipment or want to blast your chest in minimum time, performing the incline dumbbell power flye with a medium load for moderate reps can be just the fix.

FAQs

Press On

The incline dumbbell bench press is an excellent meshing of many different training tools and beneficial concepts: Independently manipulated dumbbells, a long range of motion, stability and mobility demands, and very versatile programming potential. Any one of these benefits is reason enough to start tinkering with this movement, let alone all of them together. If you’re looking to sneak in some new pressing gains and pumped up upper pecs, look no further than this simple, classic, and effective movement.

References

1. Chaves, S. F. N., Rocha-JÚnior, V. A., EncarnaÇÃo, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D. B., Franco, F. S. C., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.
2. Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559
3. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
4. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured Image: MDV Edwards / Shutterstock

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Michelle Basnett (Individual Women) and Jason Smith (Individual Men) are the winners of the 2023 Crossfit Africa Semifinal — the second of seven Semifinal events around the globe. Both Basnett and Smith have now earned definitive berths in the 2023 CrossFit Games later this August. This specific 2023 Semifinal took place on May 19-21, 2023, in Johannesburg, South Africa. Meanwhile, the Teams division saw CrossFit FBDV Mayhem Africa take home first after a strenuous battle through six workouts.

Here are the results and top 20 finishes for each of the three participating divisions at the 2023 CrossFit Africa Semifinal. Note: The respective Women’s and Men’s Individual divisions competed through seven workouts. Meanwhile, the official CrossFit leaderboard lists just 19 teams.

Individual Women’s Division

1. Michelle Basnett — 613 points
2. Mariska Smit — 596 points
3. Gilmari Reyneke — 580 points
4. Christina Livaditakis — 570 points
5. Tanha Bouffe — 507 points
6. Gemma Rader — 497 points
7. Emma Holliday — 492 points
8. Megan Joy McDermott — 418 points
9. Megan Faul — 411 points
10. Alicia Stoop — 408 points
11. Maxx Klynsmith — 380 points
12. Ingy Hossam Eldin — 362 points
13. Mary Jamieson — 355 points
14. Sofia Bennani — 553 points
15. Laura Hume — 345 points
16. Thea Kruger — 322 points
17. Jessica Thomson — 320 points
18. Liza-Mari Giliomee — 318 points
19. Jessica Skinner — 299 points
20. Cora-Lee Van Tonder — 294 points

Individual Men’s Division

1. Jason Smith — 596 points
2. Conrad Winnertz — 500 points
3. Ruan Potgieter — 497 points
4. Darren Zurnamer — 482 points
5. Josh Kernot — 475 points
6. Daniel Griesel — 474 points
7. James Van Dongen — 466 points
8. Justin Holliday — 433 points
9. Dutoit Botha — 418 points
10. Assem Effat — 413 points
11. Ruan Conradie — 366 points
12. Matthew Schiff — 350 points
13. Damien Botes — 348 points
14. Driss Bouchiah — 333 points
15. Julian Liebenberg — 333 points
16. Kealan Henry — 332 points
17. Robert Heuer — 282 points
18. Keegan Muir — 278 points
19. Amr Saleh — 273 points
20. Hilmar Von Mansberg — 259 points

Teams Division

1. CrossFit FBDV Mayhem Africa — 580 points
2. Cape CrossFit Wolfpack — 555 points
3. CrossFit 10 Star Hybrids — 530 points
4. CrossFit Tijger Valley Synergy — 530 points
5. CrossFit Juggernaut Unstoppable — 490 points
6. Pack Life CrossFit Wanderers — 380 points
7. Cape CrossFit Werewolves — 335 points
8. Motley Crew CrossFit Red — 330 points
9. CrossFit Zulu — 325 points
10. CrossFit 111 Relentless — 320 points
11. CrossFit Bounty — 285 points
12. Motley Crew CrossFit Blue — 270 points
13. CrossFit FBDV Rookies — 260 points
14. CrossFit 111 — 235 points
15. RTF CrossFit Krugersdorp Reapers — 225 points
16. Pack Life CrossFit Sandton — 220 points
17. CrossFit Juggernaut Conquer — 210 points
18. CrossFit Juggernaut Triumph — 165 points
19. CrossFit Tijger Valley Pumas — Zero points

Next CrossFit Semifinal Dates

Below are the upcoming 2023 CrossFit Semifinal dates and their locations as the sport’s elite try to set themselves up for Madison’s CrossFit Games in the late summer:

• May 25-28, 2023: North America West Semifinal | Pasadena, CA
• May 25-28, 2023: Oceania Semifinal | Tennyson, QLD, Australia
• May 26-28, 2023: South America Semifinal | Rio de Janeiro, Brazil
• June 1-4: Europe Semifinal | Berlin, Germany
• June 1-4: Asia Semifinal | Busan, South Korea

By early June, the CrossFit world should have a precise idea of who will compete in the sport’s flagship event under the Wisconsin capitol heat.

Featured image: @michellebasnett_ on Instagram

The post 2023 CrossFit Africa Semifinal Results — Great Wins By Michelle Basnett and Jason Smith appeared first on Breaking Muscle.

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The annual International Federation of Bodybuilding and Fitness (IFBB) New York Pro is usually one of the biggest contests on the bodybuilding calendar. It’s not only a significant event for up-and-comers to make a name for themselves; it’s one of the essential steps en route to qualifying for the prestigious annual Olympia. The latest edition of the New York Pro in Teaneck, New Jersey, held true to this standard.

The 2023 New York Pro took place on May 20, 2023, in Teaneck, New Jersey. Nine divisions participated in the contest’s proceedings, including the: Men’s Open, Classic Physique, 212, Men’s Physique, Women’s Bodybuilding, Women’s Physique, Figure, Bikini, and Wellness. Each of the respective winners earned qualification for the 2023 Olympia in Orlando, FL, this early November. After changes to the qualification system in 2023, winning a contest outright is the only way to earn a berth for the 2023 Olympia, outside of an Olympia victory or a top-five finish at the previous Olympia.

2023 New York Pro Results

Here are the respective overall results for every division at the 2023 New York Pro, including standout wins like Ryan Terry (Men’s Physique), Tonio Burton (Men’s Open), and Natalia Kovaleva (Women’s Bodybuilding).

Men’s Open

1. Tonio Burton
2. Stuart Sutherland
3. Josef Kveton
4. Joe Seeman
5. Eric Wood 
6. Maxx Charles
7. Nathan Spear
8. Robin Strand
9. Brent Swansen
10. Mike Hulusi

Burton’s win here secured his second-ever berth as a Men’s Open competitor in the Olympia. According to his personal page on NPC News Online, he finished in 16th place (2022) in his previous appearance at the flagship competition. In 2021, Burton competed in the 212 division and finished in 10th place at that year’s Olympia.

Classic Physique

1. Michael Daboul 
2. Junior Javorski 
3. Alexander Westermeier
4. Camilo Diaz
5. Eric Abelon
6. Matthew Greggo
7. Jorge Luis Guerrero Gallegos
8. Rickoy Palmer
9. Hubert Kulczynski
10. Jeremiah T. Willies

212

1. Kerrith Bajjo 
2. Diego Guerra Montoya
3. Jason Hebert
4. Jose Marte
5. Sung Yeop Jang
6. Jason Joseph
7. Peter Castella
8. Anthony S. Dellaventura
9. Ralph Farah
10. Ho Yeon Jang

Men’s Physique

1. Ryan Terry
2. Vitor Chavez
3. Sidy Pouye
4. Daniel Ammons
5. Juan Manuel Gochez
6. Maxim Golovatii
7. Dawid Wachelka
8. Charjo Grant
9. Deke Walker
10. Jarrett Jenkins

Terry has been competing as a Men’s Physique athlete since 2014 and has been vying for an Olympia title in his division for some time. His new victory in the New York Pro affords him another Olympia opportunity this fall after a disappointing seventh-place finish in 2022. Per his page on NPC News Online, Terry’s best-ever result at the Olympia was a second-place finish in 2016.

Women’s Bodybuilding

1. Natalia Kovaleva
2. Julia Whitesel 
3. Rene Marven 
4. Donna Salib
5. Towanda Smith
6. Vera Mikulcova
7. Saqweta Barrino
8. Andrea Saurer
9. Gisela Nunes Chan
10. Tamara Makar

This is the first win of Kovaleva’s career and, as such, earns her first-ever Olympia berth in November. In Kovaleva’s previous New York Pro foray in 2016, the athlete finished in 16th, making this modern result a dramatic improvement.

Women’s Physique

1. Natalia Abraham Coelho 
2. Emily Schubert
3. Joseli Schoenherr
4. Yuna Kim 
5. Ann Gruber
6. Diana Schnaidt
7. Candice Carr
8. Christina Wilson
9. Michele Steeves
10. Sarah Crail

Figure

1. Maria Luisa Baeza Diaz Pereira
2. Natalia Soltero
3. Jennifer Zienert
4. Rene Miller
5. Danielle Rose
6. Thais Cabrices Werner
7. Aksana Yukhno
8. Annelies Charlotte Fortuin
9. Jessica Baltazar
10. Nakeisha Scruggs

Bikini

1. Aimee Leann Delgado 
2. Reijuana Harley
3. Ivi Escandar
4. Eli Fernandez 
5. Shense Case
6. Jessica Wilson
7. Maria Acosta
8. Rachel Schatz
9. Nedjie Thompson
10. Karene Gonzalez

Wellness

1. Gisele Machado 
2. Tefani-Sam Genadi Razhi 
3. Lili Dong 
4. Edna De Souza
5. Daisha Johnson
6. Carol Cantarero

With the 2023 Olympia still months away, the New York Pro is just one opportunity for potential contenders to distinguish themselves. Upcoming events like the 2023 Texas Pro this summer will be another excellent chance as the hype for bodybuilding’s main competition continues to build.

Featured image: @ryanjterry on Instagram

The post 2023 New York Pro Results appeared first on Breaking Muscle.