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 Push Up

Tucking the elbows turns a push-up into triceps work, and needs nothing but the floor.

StrengthBodyweightControlledAll bodyweight exercises All chest exercises

What it works

Chest

How to do it

1Hands about shoulder width or narrower, elbows tucked tight to the ribs as you lower.
2Press back up.
3The tucked elbow is what makes it a triceps exercise rather than a chest one.

Cues that matter

›Hands shoulder width or narrower
›Elbows tucked tight to the ribs
›Press back up without flaring out

Watch a form guide for the close grip push up ↗

Train the same thing

Archer Push UpsBodyweight · Chest
Decline Push UpBodyweight · Chest
Diamond Push UpsBodyweight · Chest
Incline Push UpBodyweight · Chest
One Arm Push UpsBodyweight · Chest
Push UpsBodyweight · 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.