I know most of us here are strong, fit, alpha males, so I hope you can opine - if you could only do one upper-body exercise what would it be? Bench? Bent over rows? Overhead press? For lower body, sure it is the back squat, but for upper body, my vote goes to pullups. I think it is far and away the most practical upper body exercise.
Push ups, pull ups, and dips get you 90% of what you need. All can be done with weight and there are a bunch of variations. Add barbell overhead press and you’re golden. Curls are a complete waste of time.
If I had to pick, I would say pull-ups, followed extremely closely by push-ups.
Why I give pull-ups the edge–because during the normal course of a persons life, they will use their pull muscles more than they will use push muscles. (Then again, push-ups work a lot of core muscles that pull-ups don’t. Hmmmm…maybe it’s a tie.)
The original question was just upper body. If we’re talking one move not limited to upper body it would have to be DLs, maybe clean & jerk. Clean & jerk combines a dead lift, shrug, high pull, front squat and shoulder press. Tough to beat that. It also requires tremendous core/stabilizer strength to catch the weight in the rack position.
you could if you’re on a podium. most people that say that they can squat heavy only actually move about 2-3 inches so i would take it with a grain of salt
best upper body exercise is without a doubt the wide-grip pullup. If you can do 10 of those from a dead hang, time to add some weight and watch the back grow!