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.
An effective chest exercise is key to any chest routine as it not only builds the pectoral muscles, but also your triceps and shoulders and therefore its importance canât be stressed enough. The pectorals are large muscles and both lower and upper chest exercises are needed to build all round size and strength.