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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Push Ups

The foundational bodyweight press — endlessly scalable.

StrengthBodyweightControlledAll bodyweight exercises All chest exercises

What it works

Chest

How to do it

1Hands slightly wider than shoulders, body in a straight line from head to heels.
2Lower until the chest is just off the floor with the elbows at about 45° to the body, then press up.
3The body stays rigid throughout — sagging hips or a lifted bum means the core has given up before the chest has.

Cues that matter

›Body in a straight line, glutes tight
›Chest to the floor
›Elbows ~45°, not flared

Watch a form guide for the push ups ↗

Train the same thing

Archer Push UpsBodyweight · Chest
Close Grip Push UpBodyweight · Chest
Decline Push UpBodyweight · Chest
Diamond Push UpsBodyweight · Chest
Incline Push UpBodyweight · Chest
One Arm Push UpsBodyweight · 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 →