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.
There will be many variations, but the only chest exercise using your own bodyweight is the press/push up.   A press up â¦ uses exactly the same muscles you would use benching, and so is the perfect exercise to use if you can't bench for a while or want to work your chest at home etc. Answered. In Weightlifting.