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 Tricep Extension

Overhead extension puts the triceps in a stretched position that pressing never reaches.

StrengthDumbbellControlledAll dumbbell exercises All triceps exercises

What it works

Triceps

How to do it

1Hold one dumbbell overhead with both hands, or one in each hand.
2Lower behind the head by bending the elbows only, keeping them pointing forward and close together, then extend.
3The overhead position stretches the long head, which is the part most arm training misses.

Cues that matter

›Elbows point forward, not out
›Lower behind the head for the stretch
›Extend without moving the upper arm

Watch a form guide for the dumbbell tricep extension ↗

Train the same thing

Dumbbell Tricep KickbackDumbbell · Triceps
Lying Dumbbell Tricep ExtensionDumbbell · Triceps
Seated Dumbbell Tricep ExtensionDumbbell · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench DipsBodyweight · Triceps

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.