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 Floor Press

The floor cuts the range short, which is what makes this the press to reach for when a shoulder is unhappy.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Lie on the floor with dumbbells at the chest, knees bent.
2Lower until your triceps touch the floor, pause, then press up.
3The shortened range makes this the go-to press when a shoulder is unhappy with full-range benching.

Cues that matter

›Lower until the triceps touch the floor
›Pause on the floor, then press
›Keep the knees bent and the feet planted

Watch a form guide for the dumbbell floor press ↗

Train the same thing

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