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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Chest Press

A stable pressing pattern for the chest and triceps that is easy to load and easy to repeat.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Sit with your back flat against the pad and the handles level with your mid-chest — adjust the seat until they are.
2Press forward until the arms are almost straight without locking hard, then return under control until you feel a stretch.
3Setting the seat too high turns it into a shoulder press.

Cues that matter

›Handles level with the mid-chest
›Blades back and down
›Full lockout without shrugging

Watch a form guide for the chest press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest
Bench 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.