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 Fly

Isolates the chest with a big stretch — great for hypertrophy.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Lie on a flat bench holding dumbbells above the chest with a soft, fixed bend in the elbows.
2Open the arms out in a wide arc until you feel a stretch across the chest, then bring them back together as if hugging a barrel.
3Go lighter than you think — this is a stretch exercise and the shoulder is exposed at the bottom.

Cues that matter

›Soft elbows, don't bend them
›Open until you feel the stretch
›Hug the weights back up

Watch a form guide for the dumbbell fly ↗

Train the same thing

Close Grip Dumbbell Bench PressDumbbell · Chest
Decline Dumbbell Bench PressDumbbell · Chest
Decline Dumbbell FlyDumbbell · Chest
Dumbbell Bench PressDumbbell · Chest
Dumbbell Floor PressDumbbell · 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 →