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 shoulder press

Shoulder hypertrophy and stability with a friendly joint path.

StrengthDumbbells2s up · 2s downAll dumbbell exercises All shoulders exercises All triceps exercises

What it works

Shoulders, Triceps

How to do it

1Seated or standing, press two dumbbells overhead with neutral, stacked wrists and press without flaring the ribs, using a full range each rep.
2The independent dumbbells build shoulder size and stability with a friendlier joint path than a barbell.
3Control the lowering — don't let the weights crash down.

Cues that matter

›Neutral wrists, dumbbells stacked
›Press without flaring the ribs
›Full range each rep

Watch a form guide for the dumbbell shoulder press ↗

Train the same thing

Arnold pressDumbbells · Shoulders, Triceps
Seated dumbbell pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Overhead pressBarbell · Shoulders, Triceps, Core
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders

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 →