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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Wide Grip Bench Press

A wider grip shortens the range and biases the chest, at the cost of a more exposed shoulder position.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Take a grip wider than your normal bench, lower the bar to the upper chest, and press.
2The wider grip shortens the range and biases the chest, but it puts the shoulder in a more vulnerable position — go lighter than your standard bench and stop if you feel any pinching at the front of the shoulder.

Cues that matter

›Grip wider than your normal bench
›Lower to the upper chest
›Stop if the front of the shoulder pinches

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.