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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Shoulder Press

The primary overhead pressing lift for shoulder strength and stability.

StrengthBarbellControlledAll barbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Stand or sit with the bar at collarbone height, hands just outside the shoulders, elbows slightly in front of the bar.
2Brace the trunk and glutes, then press overhead, moving your head back out of the way and pushing it through once the bar passes.
3Finish with the bar over the mid-foot and biceps by the ears.

Cues that matter

›Brace the core, glutes tight
›Press in a path close to your face
›Full lockout, biceps by the ears

Watch a form guide for the shoulder press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · Shoulders
Log PressBarbell · Shoulders
Military 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.

Join the waitlist →