Man Maker
Primary
Full Body
Secondary
Chest, Back, Shoulders
Equipment
Dumbbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for metabolic conditioning or full-body challenge. The Man Maker — a compound pushing movement — is one of the most effective ways to train your full body, with secondary work on your Quadriceps and Triceps.
Everything You Need to Know About the Man Maker
The Man Maker is a advanced exercise exercise that targets your Chest and Shoulders and Back. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for metabolic conditioning or full-body challenge. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes wanting extreme conditioning. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Man Maker
Primary
Secondary
Stabilizers
Man Maker form guide
- 1
Start holding dumbbells, lower to push-up position.
- 2
Perform a push-up for optimal results.
- 3
Row right dumbbell to hip, then left dumbbell.
- 4
Jump feet to hands in squat position.
- 5
Clean and press dumbbells overhead.
What are the best tips for the Man Maker?
This is push-up + renegade row + squat clean + press.
Keep core tight throughout.
Control each movement.
Use moderate weight.
What are common Man Maker mistakes to avoid?
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.
Is the Man Maker right for you?
Advanced athletes wanting extreme conditioning.
How to Program the Man Maker
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.
What are good alternatives to the Man Maker?
Devil Press
Thruster (Dumbbell)
Renegade Row
Other Variations
- Man Maker Without Row
- Single-Arm Man Maker
- Kettlebell Man Maker
- Man Maker Complex
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Man Maker — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master component movements.
- Use moderate weight.
- Maintain form throughout.