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.
For the lowesr chest have the cables on the ground and push upward in a lunge position which will work the lower pecs. Incline dumbells or incline bench press. ( look for 3 - 4X sets of 10 - 15 reps.) This is a basic range to develop muscle patterns, adoptions, and muscle growth hypertrophy. Have bench at incline and perform with elbows bent to completely straight emphasis on the squeeze and contraction of the chest and extension of the Triceps.