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.
Strengthen the major muscles of your chest -- and your shoulders and triceps -- with this chest press for women. You'll need dumbbells and a weight bench for this weight lifting exercise. Step 1Assume starting position as shown.Step 2Push dumbbells out and away from your chest by straightening arms out.trengthen the major muscles of your chest -- and your shoulders and triceps -- with this chest press for women. You'll need dumbbells and a weight bench for this weight lifting exercise. Step 1Assume starting position as shown.