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 Fly

A wide arc over the lower chest, and one of the few chest movements that stretches rather than presses.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Legs secured, dumbbells above the lower chest with a fixed soft elbow bend.
2Open in a wide arc, feel the stretch, then arc back together.
3Keep the movement slow — momentum at the bottom of any fly is where pec tears happen.

Cues that matter

›Fixed soft elbow bend throughout
›Open wide, feel the stretch
›Keep it slow — momentum is the danger

Watch a form guide for the decline dumbbell fly ↗

Train the same thing

Close Grip Dumbbell Bench PressDumbbell · Chest
Decline Dumbbell Bench PressDumbbell · 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.