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Step 1
Bench press free weights or use dumb bells to strengthen your chest muscles. Remember that it's not important to lift heavy weights when working on your upper body. Make sure you have a spotter beside you when using free weights.
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Step 2
Use light 3 to 5 lb. free weights when working on your rotator cuff. Repeat the exercises for this muscle 15 to 20 times, as it responds better to more repetitions. Players have injured their rotator cuffs far too often by lifting too many pounds. This muscle is very important in baseball, since it keeps your shoulder in its socket.
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Step 3
Complete push-ups. This is a great, inexpensive exercise that can strengthen your rotator cuff, chest and arm muscles. Work your way up to a one-armed push-up if regular push-ups become too easy. You can also do diamond push-ups, where you form a diamond or triangle with your index fingers and thumbs from each hand touching each other. This can isolate your triceps.
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Step 4
Attempt chin-ups. Complete them with your palms facing you and then facing away from you. You may only be able to do three or four, but the more you practice, the more you should be able to complete.
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Step 5
Ask a teammate to play catch with you. This can help arm strength and work on your accuracy. You can also jump into the batting cages and hit a few dozen baseballs.
