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.
Step 3. Target the lower chest by doing barbell and dumbbell bench presses as well as dumbbell flyes on a decline. Adjust the back rest of your workout bench so that it is tilted down and your upper body is lower than your hips when you lay on it.odybuilding to define your chest can be done quickly when you focus on sculpting the entire pectoral region. Working your upper and lower chest, as well as defining the center line between your pecs can be achieved with targeted exercises; lifting heavy can help get the job done in no time. Step 1.