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.
The lower chest is best stimulated from exercises done on a 30-45% decline bench. For example: decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises. I find all areas of the chest respond best in the beginning to low (4-6) or moderate (8-12) rep ranges. Rarely, I will include higher rep ranges for beginners.