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.
Tone your back and triceps. Muscles in the body are interconnected. That means that to fully tone your chest with the bench press, you need to pay attention to your triceps and back. One reason lifters often reach a plateau in weight is that they forget to work out their triceps, which help power the bench press. To tone your triceps, make your grip smaller on the bench press.