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.
a) Main press â this exercise should be a staple of your chest routine, and if you had to do just one, this would be it. This exercise provides the best overall chest development, as well as putting shoulders and triceps to work. The best exercises for this are: pushups, flat presses (be it BB or DB), and chest dips.