Source credit: Based on the PubMed-listed BMC Sports Science, Medicine and Rehabilitation study, PubMed 42380951, DOI 10.1186/s13102-026-01816-4.
A new PubMed-indexed study tested whether an inspiratory muscle warm-up could improve bench press performance and pulmonary-function measures in competitive natural male bodybuilders.
The randomized experimental study included 20 male athletes who had competed in national or international natural bodybuilding competitions, averaged about 3.2 years of bodybuilding experience, and trained more than five hours per week. One group performed both inspiratory muscle warm-up and a standard exercise warm-up, while the control group performed only the standard warm-up.
After the warm-up protocols, the inspiratory-warm-up group showed a 5.96% greater improvement in one-repetition maximum bench press performance than the control group. The group also had statistically significant improvements in forced vital capacity, forced expiratory volume in one second, FEV1/FVC, and maximal expiratory pressure. Maximal inspiratory pressure and peak expiratory flow did not differ significantly between groups.
The result is interesting because it studies actual bodybuilding competitors rather than a general fitness sample. Still, it should be read as an acute, small-sample finding in 20 men, not proof that a breathing device or breathing drill will reliably add pounds to every lifter’s bench press.
Why it matters for lifters
Most warm-up conversations in bodybuilding focus on joints, target muscles, ramp-up sets, and nervous-system readiness. This study adds a narrower question: whether preparing the respiratory muscles before heavy upper-body work can influence short-term strength expression and breathing mechanics.
For lifters, the practical takeaway is cautious experimentation, not a new mandatory ritual. A breathing warm-up may be worth studying further for athletes who already have disciplined bench technique and consistent warm-up structure, but it should not replace progressive programming, recovery, or load management. Anyone with asthma, cardiovascular disease, respiratory symptoms, dizziness during breath work, or medical restrictions should get professional guidance before trying resisted breathing protocols.
What to watch next
The next useful studies should test larger groups, include women, compare trained and untrained lifters, and measure whether any acute bench press effect survives over repeated training sessions. Researchers also need to clarify the best device load, number of breaths, timing before heavy attempts, and whether the effect is specific to bench pressing or applies to squats, deadlifts, and higher-rep bodybuilding work.
The trial’s retrospective registration is also worth watching. Future preregistered trials with clearer protocols would make it easier for coaches to decide whether inspiratory warm-up belongs in competition prep or is mainly a lab finding.
Health disclaimer: This article is for informational purposes only and is not medical advice. Lifters should consult a qualified health professional before using resisted breathing devices or changing training if they have respiratory, cardiovascular, blood-pressure, dizziness, or chest-pain concerns.