Primary
Full Body
Secondary
Chest, Back, Shoulders
Equipment
Dumbbell
Difficulty
Advanced
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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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 changes the loading pattern and can reduce the intended work for your Chest. Keep your hips aligned with the setup cues and move only through the range you can control.
Using too heavy weight.
Loading more weight than you can control on the Man Maker often creates compensations that shift work away from your Chest. Reduce the load until each rep follows the intended path.
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.
Losing your brace during the Man Maker can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Advanced athletes proficient in push-ups, rows, and overhead pressing who want maximum metabolic challenge.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5-6 reps. Rest 90-120 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Man Maker could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Man Maker as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Man Maker. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Man Maker is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.