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.
Exercises to Get Bigger Pectorals. 1  1. Do push ups. This often-neglected exercise focuses on building up your shoulder and upper chest muscles. 2  2. Get into bench pressing. This is the most popular chest building exercise of all time, and for good reason. 3  3. Do bar dips. Stand in front of a wide-grip parallel bar.  4. Focus on the pecs separately.