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 Press

The benchmark upper-body press for chest, front delts and triceps.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Lie with your eyes under the bar, feet flat, and pull your shoulder blades back and down into the bench.
2Take a grip a little wider than shoulder width, unrack, and lower the bar under control to the lower chest with elbows at roughly 45° to the body.
3Press back over the shoulders.
4Flaring the elbows straight out to the sides is what wrecks shoulders — keep them tucked.

Cues that matter

›Shoulder blades pinned back and down
›Bar to the lower chest, elbows ~45°
›Drive the feet into the floor as you press

Watch a form guide for the bench press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest
Chest PressBarbell · Chest
Close Grip Bench PressBarbell · Chest
Close Grip Incline Bench PressBarbell · Chest
Decline Bench PressBarbell · Chest

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 →