Primary
Full Body
Secondary
Chest, Back, Shoulders
Equipment
Dumbbell
Difficulty
Advanced
Type
Push
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Man Maker, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The man maker is an intensive dumbbell complex that combines a push-up, two renegade rows, a squat clean, and an overhead press into one continuous movement. This exercise challenges every major muscle group while demanding significant cardiovascular output, making it one of the most demanding exercises in any gym.
When to use it
Use for extreme conditioning or as a full-body training finisher.
Who it's for
Advanced athletes proficient in push-ups, rows, and overhead pressing who want maximum metabolic challenge.
Use hex dumbbells for stability. During the push-up, keep hands directly under shoulders. For the rows, squeeze your core to prevent hip rotation—think about pulling your elbow toward your hip, not just lifting the weight. The squat clean should be controlled; do not rush into the press before you have established a solid receiving position.
See where Man Maker fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Start holding dumbbells, lower to push-up position.
Perform a push-up with hands on the dumbbells.
Row right dumbbell to hip, then left dumbbell.
Jump feet to hands in squat position.
Clean and press dumbbells overhead.
This is push-up + renegade row + squat clean + press.
Keep core tight throughout.
Control each movement.
Use moderate weight.
Use in conditioning circuits, as a standalone finisher, or in CrossFit-style workouts. Keep weights moderate—the complexity and fatigue make this exercise brutal even with light dumbbells. Typical programming: 3-5 sets of 5-6 reps with 2 minutes rest.
Rotating hips during rows.
Losing hip position during the Man Maker shifts the loading pattern away from your Chest and can compress your lower back. Stay planted and let your Chest do the work.
Using too heavy weight.
Loading more weight than you can control on the Man Maker forces compensatory movement patterns that bypass your Chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Skipping parts of movement.
During any pressing movement like the Man Maker, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Losing core stability.
Without core engagement during the Man Maker, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Advanced athletes proficient in push-ups, rows, and overhead pressing who want maximum metabolic challenge.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-6 reps. Rest 90-120 seconds.
MySetPlan places Man Maker inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Man Maker — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Man Maker
Demo coming soon
Frequently Asked Questions About the Man Maker
The Man Maker primarily targets the Chest, Shoulders, Back, making it an effective exercise for full-body development. Secondary muscles worked during the Man Maker include Quadriceps, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Core, Glutes.
The Man Maker is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes proficient in push-ups, rows, and overhead pressing who want maximum metabolic challenge. Focus on proper technique and consider starting with easier variations.
For the Man Maker, the recommended approach depends on your goals. 3-4 sets of 5-6 reps. Rest 90-120 seconds. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-12 reps.
Yes, the Man Maker can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting full-body.
Good alternatives to the Man Maker include: Devil Press, Thruster (Dumbbell), Renegade Row. These exercises target similar muscle groups as the Man Maker and can be used as substitutes based on your equipment availability, gym setup, or training preferences.