Sizzle your shoulders and spike your heart rate with “plate push presses” from Men’s Health Fitness Director B.J. Gaddour.

In fact, the exercise is similar to a push press, except the weight is being pressed horizontally instead of vertically. The benefit: It doesn’t require the same shoulder stability and mobility as overhead pressing, but it still puts a serious demand son your shoulders.

And as you’ll see in the video (below), it’s great athletic training for your lower body. That’s because you drop into a partial or full range of motion squat with each press out, and then explosively jump back up to a standing position.

So like we said, a jumping jack, only better.

Either plug this into a circuit as a cardio or upper body movement, or use it as finisher for your workout by doing 8 to 10 rounds in which you alternate between 20 seconds of work and 10 seconds of rest.