This is a bit of a spin off from another thread, that I thought deserves it's own topic.
Important caveat: I'm fully aware that only training with one movement is far from ideal and is a stupid way of going about almost any goal. If the title really bugs you, think of the exercise that you consider most important in your training instead. The leg adducter machine will not be accepted as an answer.
Maybe the Power Clean and Overhead Press. That would work a lot of stuff at once. Either that or squat rack curls.
My answer constantly changes, but at this point it's the keg clean and press. Good combination of brute strength, speed and coordination required, and hits a lot of the body.
See? That's what I said in the thread that inspired this one.
Clean & Jerk!
I genuinely don't remember the last time I did a curl.
This might explain my 15" arms.
Dumbbell clean and press because, yes...https://www.t-nation.com/training/biggest-exercise-in-bodybuilding
And it's kinda cracking me up that most of the answers so far are pretty much the same. The C&P crowd got in before the just-f'n-squat'ers. Ha.
Fact: One-arm preacher curls are more functional than push-ups.
Haha, seriously, I would just do weighted dips for the chest and arms and keep my bodyweight low for general health.
All of the just f-ing squat guys must have jobs or something.
Deficit deadlift w/ snatch grip
something that worked the shoulders, I guess.
All you need to have a good physique is broad shoulders and low bodyfat.
Rings muscle ups, mofo
supinated grip deadlift with a curl and a shrug at the top, a row on the way down.
I'm also in the "clean and press" camp. Any implement - barbell, dumbbell, kettlebell, log, keg, sandbag. Just something about the full movement of picking something off the ground and putting it overhead that, to me, feels like it hits many of the movement patterns and muscles.
I guess we all cheated by picking two movements (clean AND press), so I am changing my answer to log viper press.
Perhaps, but broad shoulders are 90% a question of genetics, no?
No matter how many lateral raises I do there are guys who don't lift at all who'll still have a better shoulder / hip ratio.
My shoulders seemed to get a lot more broad after doing lateral raises after having spent years NOT doing them.
good ol' deadlift. just happens to be what I enjoy most.