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 Push Up

Elevating the feet puts more bodyweight through the arms and shifts the work to the upper chest.

StrengthBodyweightControlledAll bodyweight exercises All chest exercises

What it works

Chest

How to do it

1Feet elevated on a bench, hands on the floor.
2Lower the chest under control and press up, keeping the body rigid.
3The decline shifts more bodyweight onto the arms and biases the upper chest.

Cues that matter

›Feet on a bench, hands on the floor
›Keep the body rigid throughout
›Lower the chest under control

Watch a form guide for the decline push up ↗

Train the same thing

Archer Push UpsBodyweight · Chest
Close Grip 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.