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 Join the waitlist

Decline Bench Press

Targets the lower chest with a strong pressing angle.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Lock your legs into the pads first so you're secure before unracking.
2Lower the bar to the lower chest and press straight up.
3The decline shortens the range and takes the shoulders out, so it usually feels stronger than a flat bench — don't let that tempt you into a weight you can't control to the chest.

Cues that matter

›Slight decline
›Bar to the lower chest
›Keep the elbows tucked ~45°

Watch a form guide for the decline bench press ↗

Train the same thing

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