Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
To do them: 1  Lay on your back with a dumbbell in each hand. 2  Extend your arms out to your side, as if your were forming a cross. 3  Slowly, with your arms still extended, curl your hands together until the dumbbells meet above the center of your chest. 4  Slowly return your arms back to your sides.
Training the Chest. There are two types of exercises that you can perform for the best chest workouts for definition. These are the presses and the flys. The presses for example are the bench presses with the use of the barbell and the use of dumbbells.ou can also perform flys, dips and pullovers with your program. When you are training for definition, it is wise to include different exercises in your program that target the different areas of the chest. One great example is provided below.