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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Decline Dumbbell Bench Press

The decline angle takes the shoulders out of it and puts the work squarely on the lower chest.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Secure your legs, then kick the dumbbells up.
2Lower to the lower chest with control and press up and slightly together.
3Getting the dumbbells into position safely is the hardest part — have a partner hand them to you if they're heavy.

Cues that matter

›Kick them up, then get set
›Lower to the lower chest with control
›Press up and slightly together

Watch a form guide for the decline dumbbell bench press ↗

Train the same thing

Close Grip Dumbbell Bench PressDumbbell · Chest
Decline Dumbbell FlyDumbbell · Chest
Dumbbell Bench PressDumbbell · Chest
Dumbbell Floor PressDumbbell · Chest
Dumbbell FlyDumbbell · Chest
Incline Dumbbell Bench PressDumbbell · 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.