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.
Exercises that define and sculpt your chest help you look your best at the beach or the gym and lower your risk for heart disease, diabetes and some cancers.On top of all that, while you improve your look, you lift your mood too.djust the chest press bench so that you sit with knees bent slightly and your feet on the floor. Grasp the handles, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.