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.
The best exercises for individual body parts can vary from one person to the next because of leverages or muscle dominances. But the chest is one exception. Most people think the bench press builds the best pecs. Well, most people are wrong. The dip is the best chest exercise. I haven't met one person who was strong on dips who didn't have a very good chest. But I have seen plenty big bench pressers with very ordinary pecs.