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.
Upper Body: 1  Bench Press (chest & arms): Lay on a flat or incline bench press station. Grip the barbell at shoulder-width, bring it down to your chest, then push back up to full arm extension. 2  Military Press (shoulders & arms): Done either sitting or standing, hold either a barbell or two dumbbells at shoulder-height.