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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Dumbbell Bench Press

Builds the chest through a bigger range than a barbell, evening out left/right.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Sit with the dumbbells on your thighs, then kick them up as you lie back.
2Shoulder blades pinned, lower until your upper arms are level with the torso, then press up and slightly together without clashing the bells.
3Dumbbells allow a deeper stretch than a bar, which is the point — don't cut the range short.

Cues that matter

›Shoulder blades pinned back
›Lower to a deep stretch
›Press the dumbbells together at the top

Watch a form guide for the dumbbell bench press ↗

Train the same thing

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

Join the waitlist →