No single "ultimate" upper-body exercise equals the squat's combination of load,
volume, and whole-body demand, because squats uniquely load large lower-body and
core muscles while allowing maximal absolute loading.

For upper body, the closest equivalents depend on what property of the squat you value:
maximal systemic load, multi-joint recruitment, transfer to real-world strength, or
training economy. Below are the best candidates and when to use each.

What makes the squat special (criteria to match)

Big compound movement recruiting many muscles across joints.
Allows very heavy external load while remaining safe and repeatable.
Strong core/bracing demand and work in a sagittal plane.
High transfer to athleticism and daily tasks.
Top contenders (ranked by how closely they match squat criteria)

1) Barbell Bench Press (heavy horizontal press)
- Strengths: maximal absolute loading for the pushing musculature (pectorals, anterior
deltoids, triceps), simple progressive overload, central in strength standards. - Weakness: less core and anti-extension demand; less multi-joint complexity than the
squat for whole-body loading.
- Use when: targeting maximal upper-body pushing strength, linear progression, powerlifting transfer.

2) Weighted Pull-Up / Weighted Chin-Up (vertical pulling with heavy load)
- Strengths: loads large upper-back, lats, biceps; requires whole-body tension for strict
reps; scales to heavy totals.
- Weakness: grip and shoulder mobility limit some lifters; fewer absolute loads possible
than lower-body lifts.
- Use when: prioritizing pulling strength, upper-body mass, and functional vertex-to-
floor strength (like climbing, carrying).

3) Barbell Overhead Press (strict standing press)
- Strengths: true whole-body bracing and anti-extension demand; vertical load path like
a standing squat; trains shoulders, triceps, upper traps, and core stabilizers. - Weakness: lower absolute loads than bench; requires shoulder health and technique;
high transfer to overhead athletic tasks.
- Use when: seeking a compound, full-body upper lift that stresses core and posture
similar to squat.

4) Heavy Bent-Over Row / Pendlay Row (horizontal pulling)
- Strengths: loads posterior chain of upper body, scapular control, and spinal erectors;
can be performed heavy and explosively.
- Weakness: technique and back fatigue can limit volume; less of a single maximal mass
builder than press or bench.
- Use when: balancing push/pull, improving posture and upper-back strength.

5) Weighted Dips (parallel-bar dips with added load)
- Strengths: compound pushing pattern with large range for chest/triceps; heavy loading
possible for many lifters.
- Weakness: shoulder stress if depth/structure problematic; less standardized barbell
progression.

Practical conclusion   the closest  upper-body squat 

For overall equivalence to the squat s combination of load ability, compound recruitment,
and training centrality, the barbell bench press (for pushing) and the weighted pull-up
(for pulling) jointly form the upper-body equivalent. If forced to pick one movement that
most closely resembles the squat s role in a program, the standing barbell overhead
press is the single-lift analogue because it demands whole-body bracing and transfers to
athletic overhead strength.

Programming guidance

Use a primary heavy movement (bench, weighted pull-up, or strict press) 2 3 /week
with progressive overload (5/3/1, linear, or periodized program).
Complement with the opposite plane: if you choose bench as your  squat,  pair it with
heavy rows/pull-ups to preserve shoulder health and balance.
Include accessory work for rotator cuff, scapular stabilizers, and core bracing to support
heavy compound lifting.

Prioritize technique, adequate recovery, and deliberate progression; no single exercise
replaces the need for balanced programming.
Examples (typical templates)

Strength focus: bench press 3 5 sets of 3 6 reps heavy + weighted pull-ups 3 5 sets
3 8 + overhead press assistance.

Athletic/functional focus: strict overhead press heavy doubles + weighted pull-ups +
explosive medicine-ball throws.

Mass/hypertrophy focus: bench or dips 6 12 reps + rows and pull-ups with volume.
Final takeaway

There is no perfect one-to-one upper-body "squat."
For a single-lift analogue emphasizing whole-body bracing, choose the standing barbell
overhead press.
For maximal absolute upper-body load and central program role, pair bench press and
weighted pull-ups as the functional upper-body equivalent of the squat.

Full story: https://www.quora.com/What-is-the-ultimate-upper-body-exercise-i-e-the-upper-body-
exercise-equivalent-to-the-squat

--- Platinum Xpress/Win/WINServer v7.0
* Origin: The Hobby Line! BBS (999:1/1)

Mike,

What makes the squat special (criteria to match)

If I squat, I might fall, or split my britches!! :P

Daryl

... Barebear: A very worn teddy bear kept from childhood.
=== MultiMail/Win v0.52
--- SBBSecho 3.32-Win32
* Origin: The Thunderbolt BBS - Little Rock, Arkansas (999:1/14)