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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Floor Press

The floor stops the range early, which spares the shoulder and overloads the top half of the press.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Lie on the floor with knees bent, unrack or have the bar handed to you, and lower until your upper arms rest on the floor.
2Pause briefly, then press.
3The floor stops the range early, which spares the shoulder and overloads the top half of the press — that pause is a genuine stop, not a bounce.

Cues that matter

›Lower until the upper arms touch down
›Pause briefly, then press
›That pause is a stop, not a bounce

Watch a form guide for the floor press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest
Bench PressBarbell · Chest
Chest PressBarbell · Chest
Close Grip Bench PressBarbell · Chest
Close Grip Incline Bench PressBarbell · 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.