What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Barbell bench press

Upper-body pressing strength for contact and throwing sports.

StrengthBarbell2s down · press upAll barbell exercises All shoulders exercises All chest exercises All triceps exercises

What it works

Chest, Shoulders, Triceps

How to do it

1Lying on a bench, retract and pin your shoulder blades, lower the bar under control to the mid-chest, then press up while driving your feet into the floor.
2It's the primary upper-body pressing lift — valuable for contact and throwing sports.
3Keep the shoulder blades tucked; letting them roll forward is where shoulders get cranky.

Cues that matter

›Retract the shoulder blades
›Bar to mid-chest
›Drive the feet into the floor

Train the same thing

Overhead pressBarbell · Shoulders, Triceps, Core
Arnold pressDumbbells · Shoulders, Triceps
Dumbbell shoulder pressDumbbells · Shoulders, Triceps
Seated dumbbell pressDumbbells · Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →