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All full body & conditioning exercisesFull Body & Conditioning · Gym

Man-Maker

Push-up, row, squat clean, and press. The dumbbell complex of doom.

AdvancedDumbbells4 × 6–8
Man-Maker demonstration thumbnail — Dumbbell Man Makers: The Ultimate Guide with Modifications for All Levels
Full bodyDumbbells

Man-Maker

Demo · FITBODY with Julie Lohre

Verified Man-Maker demonstration by FITBODY with Julie Lohre. Click to play.

How to do the Man-Maker

  1. 1Push-up on dumbbells
  2. 2Row from plank
  3. 3Explode into press

Benefits of the Man-Maker

  • Builds strength and size in the full body through a full, controlled range of motion
  • Also trains chest, back, shoulders as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services