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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Bench Dips

Triceps work from a bench and nothing else, which makes it the fallback when there is no kit at all.

StrengthBodyweightControlledAll bodyweight exercises All triceps exercises

What it works

Triceps

How to do it

1Hands on a bench behind you, legs extended in front.
2Lower by bending the elbows until the upper arms are about parallel, then press back up.
3Keep the back close to the bench.
4This position is hard on the front of the shoulder, so don't go excessively deep.

Cues that matter

›Lower until the upper arms are parallel
›Keep the back close to the bench
›Do not go excessively deep

Watch a form guide for the bench dips ↗

Train the same thing

DipsBodyweight · Triceps
Ring DipsBodyweight · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Cable Overhead Tricep ExtensionCable · Triceps
Cable Tricep PushdownCable · Triceps

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.