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.
Skip the push-ups and chest dips. The top three most effective exercises for targeting the major muscles of the chest for both men and women are the barbell bench press, pec deck machine and bent-forward cable crossovers, according to a study commissioned by the American Council on Exercise.