I actually had to write a paper for gym class once... damn that was like 10+ yrs ago... and I did it on an artical that was in one of the hunting mags.. From what I remember.. you want to do pushups... w/ your hands forming a diamond.. w/ your hands shoulder length apart.. and w/ your hands wider than shoulder length apart.. Also dips... where you put your hands on a chair seat.. legs extended forward (chair behind you).. lower your but to the ground w/o letting and pressure off your arms.. then push back up.. slowly both directions.

This is to build up your back, shoulders, and chest muscles. Might as well throw in some crunch situps while you're at it to help w/ the climbing stand this fall.