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.
Chest Press. This chest press is lighter version of the bench press--with no grunting required. Grab two dumbbells and lie face up on an exercise bench for this arm strengthener that also works your core and chest. By adding raised, bent knees you help engage your core while also cementing your back to the middle of the bench.