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.

PocketAthlete Sign up free

Close Grip Dumbbell Bench Press

The neutral grip is far kinder to the shoulder than a flat press, which makes it the substitute when benching hurts.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Hold the dumbbells with a neutral grip, palms facing each other, and keep them touching or nearly touching throughout.
2Lower to the chest with elbows tucked, then press.
3The neutral grip is much kinder to the shoulder than a flat press, which is why this is a good substitute if benching aggravates yours.

Cues that matter

›Palms facing each other throughout
›Keep them touching as you press
›Lower to the chest with elbows tucked

Watch a form guide for the close grip dumbbell bench press ↗

Train the same thing

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.