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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Behind The Neck Press

Builds the shoulders.

StrengthBarbellControlledAll barbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Only attempt this with genuinely good overhead shoulder mobility.
2Take a wide grip, lower the bar behind the head to about ear level, and press back up.
3Never go below the ears.
4If you can't keep the torso upright without straining the shoulder, use a normal overhead press instead — there's no benefit worth the risk.

Watch a form guide for the behind the neck press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Log PressBarbell · Shoulders
Military PressBarbell · Shoulders
Overhead pressBarbell · Shoulders, Triceps, Core

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 →