What one exercise will increase my upper body power?

To create optimal upper body power, you will need more than just one exercise. Increasing upper body power requires increased strength and stability of your core and the major muscles of your chest and shoulders. Since movement begins at the core, focusing on increasing your core strength is a great place to start. Perform core stability exercises such as plank and side plank to teach your body how to stabilize, and then add in core strength exercises such as ball crunches and medicine ball rotations to increase the strength of your core. Once your core is strong, focus on increasing the strength of your chest muscles (pushing power) by performing 3-5 sets of a dumbbell chest press, at a high load of 85%-90% of your 1 repetition maximum. Immediately follow this exercise with a medicine ball chest pass, using a medicine ball that is roughly 30% of your 1 repetition maximum, and perform 1 set of 10 repetitions. You can do the same for the muscles of your back (pulling power). Perform 3-5 sets of a pull-up, immediately followed by soccer throws. This combination of exercises will help you increase your upper body power.