Research
Mixed
Caffeine does not significantly enhance upper-body muscle endurance (bench press repetitions) at any tested dose (2, 4, or 6 mg/kg).
If you are doing single-set upper-body endurance tests (like bench press to failure at 60% 1RM), caffeine is unlikely to help you perform more repetitions, regardless of the dose. This contrasts with lower-body endurance, where caffeine is effective.
GoodRefutesHIGH confidence
For upper-body muscle endurance, we did not find significant effects of caffeine.
Why this rating
Randomized, double-blind, placebo-controlled crossover design.
Source
What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength
Jozo Grgić et al. · International Journal of Sports Physiology and Performance · 2019
DOI 10.1123/ijspp.2019-0433
crossover · n=28Cited 47×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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