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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Machine Shoulder Press

Overhead pressing with the trunk supported, which keeps the load on the shoulders.

StrengthMachineControlledAll shoulders exercises All machine exercises

What it works

Shoulders

How to do it

1Adjust the seat so the handles start at about shoulder height.
2Press up smoothly to near-lockout and lower under control.
3The fixed path means you can train close to failure safely on your own, which is its real advantage over free weights.

Cues that matter

›Seat height puts the handles at shoulder height
›Press up smoothly to near-lockout
›Lower under control, no bouncing

Watch a form guide for the machine shoulder press ↗

Train the same thing

Machine Lateral RaiseMachine · Shoulders
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck 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.