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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Smith Machine Bench Press

Pressing on a fixed path, so you can work close to failure without a spotter.

StrengthSmith machineControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Set the bench so the bar lands on your lower chest, unhook, and press in the machine's fixed path.
2The fixed bar means you can push closer to failure alone, but it also removes the stabilising work — treat it as a supplement to free-weight pressing, not a replacement.

Cues that matter

›Set the bench so the bar lands on the lower chest
›Unhook and press the fixed path
›Push closer to failure than you would alone

Watch a form guide for the smith machine bench press ↗

Train the same thing

Archer Push UpsBodyweight · Chest
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest
Bench PressBarbell · Chest
Cable Chest FlyCable · Chest
Cable FlyCable · 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.