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 Exercises. Pushups are an excellent exercise to tone your chest muscles. However, for a well-rounded program to tone your pecs, include some flies, incline flies and presses, and decline flies and presses. There are exercise machines that will allow you to do many of these exercises. Better yet, do these exercises with free weights on a bench.