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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Seated dumbbell press

Shoulder volume with the lower back supported, so the set ends when the shoulders are done.

StrengthDumbbells2s down · press upAll dumbbell exercises All shoulders exercises All triceps exercises

What it works

Shoulders, Triceps

How to do it

1Sit with the back flat against an upright pad, dumbbells at shoulder height with the palms forward.
2Pull the ribs down so the lower back is not arched, then press overhead without letting the weights clatter together at the top.
3Lower until the elbows are just below shoulder height.
4Sitting removes the trunk from the equation, which is the point: the set should end because the shoulders are finished, not because you have started leaning back.

Cues that matter

›Back flat against the pad, ribs down
›Lower until the elbows are just below shoulder height
›Press without banging the dumbbells together

Train the same thing

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 →