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.

PocketAthlete Sign up free

Seated Dip Machine

All the triceps work of a dip with the back supported, which makes it the sensible substitute.

StrengthMachineControlledAll machine exercises All triceps exercises

What it works

Triceps

How to do it

1Sit with the back supported and the handles beside you.
2Press down until the arms are almost straight, squeeze, then return under control.
3All the triceps work of a dip with none of the shoulder risk, which makes it the sensible substitute.

Cues that matter

›Sit tall with the back supported
›Press down until the arms are almost straight
›Return under control, do not drop

Watch a form guide for the seated dip machine ↗

Train the same thing

Machine Tricep ExtensionMachine · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench DipsBodyweight · Triceps
Cable Overhead Tricep ExtensionCable · Triceps
Cable Tricep PushdownCable · Triceps

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.