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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Reverse Grip Bench Press

An underhand grip biases the upper chest and sits easily on the shoulder, but the unrack is the dangerous part.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Take an underhand grip, slightly wider than shoulder width, and have a spotter help you unrack — the bar is much harder to control coming out of the rack this way.
2Lower to the lower chest with elbows tucked and press.
3It biases the upper chest and is easy on the shoulder, but only with a competent unrack.

Cues that matter

›Get a spotter to help you unrack it
›Elbows tucked, lower to the lower chest
›Never unrack this one alone

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.