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.
Breathing in, lift the barbell from the rack and lower it to your chest. Breathing out, press the weight up until your arms are straight. Repeat as many times as your exercise program dictates. Flat bench presses focus on most of the pectoralis major muscles of the chest.