Man Maker

Man Maker

The man maker combines push-up, row and thruster with dumbbells in one devastating full body complex.

Muscles Involved

• Chest and triceps : push-up phase
• Lats : rowing phase
• Quads and glutes : squat/thruster phase
• Shoulders : press phase
• Core : bracing throughout
• Cardiovascular system : intense metabolic effort

Step-by-Step Instructions

Step 1 — Start

Standing, dumbbells in hands. Lower and place dumbbells on floor.

Step 2 — Push-up

In plank position on dumbbells, perform a push-up.

Step 3 — Row

At top of push-up, do a one-arm row then the other (renegade row).

Step 4 — Jump

Jump feet toward hands.

Step 5 — Thruster

Clean dumbbells to shoulders, perform a thruster (squat + press).

Step 6 — Return

Place dumbbells back on floor and repeat.

Sets and Reps

3 sets of 5-8 reps. Rest 2-3 minutes. Moderate loads.

Common Mistakes

• Hips rising during push-up : keep body in plank
• Row with momentum : strict movement
• Excessive speed : each phase must be controlled
• Loads too heavy : technique first

Safety Tips

Start with very light loads. Master each component (push-up, row, thruster) separately. Extremely demanding cardiovascularly.

Variations

• Without push-up : simplified version
• Without jump : step up instead of jumping
• Devil press : no rowing, with a swing between legs

Who Is This Exercise For?

Advanced only. One of the most complete and demanding full body exercises in existence.