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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Close Grip Bench Press

A pressing movement that overloads the triceps.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Grip roughly shoulder width — not narrower, which strains the wrists for no extra triceps.
2Keep the elbows tucked close to the ribs and lower the bar to the lower chest, then press.
3The tucked elbow is the whole exercise; let them flare and it becomes an ordinary bench press.

Cues that matter

›Hands ~shoulder width
›Elbows tucked
›Bar to the lower chest

Watch a form guide for the close grip bench press ↗

Train the same thing

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