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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Incline Dumbbell Bench Press

Upper-chest builder with a friendly, free range of motion.

StrengthDumbbellControlledAll dumbbell exercises All chest exercises

What it works

Chest

How to do it

1Bench at 30–45°, dumbbells kicked up from the thighs.
2Lower until you feel a stretch across the upper chest, elbows about 45° from the body, then press up and slightly in.
3Control the lowering — the stretched position is where the upper chest actually gets trained.

Cues that matter

›Bench ~30°, blades retracted
›Deep stretch at the bottom
›Control the negative

Watch a form guide for the incline dumbbell bench 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 Floor PressDumbbell · Chest
Dumbbell FlyDumbbell · 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 →