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 pectoralis major and minor are the primary muscles in the chest region. Perform bench presses and decline bench presses to develop muscle mass and strength in your pectoralis major. Focus on your pectoralis minor muscles by doing weighted chest dips. Perform three sets of 10 repetitions for each exercise to develop muscle strength and size in your chest area.