During the transition from off-season to in-season, baseball players have a tendency to either go too heavy or too light with their workout loads. Those who continue with high volume workouts risk injury and sacrifice flexibility, while those who neglect in-season training may maintain flexibility but hurt their strength toward the end of the season. (Read How to Construct a Baseball Workout.)
That's why bodyweight training is the great equalizer for baseball players. This push-up workout will strengthen your upper body, abdominals, glutes and quads while helping you maintain the flexibility you need to perform on-field tasks. (Want more ideas? See Football, Baseball and Basketball Push-Up Variations.)
If you're performing these as a part of a full-body workout, pick two or three exercises and perform three sets of at least 10 reps. The exercises can also be done as a circuit routine, in which you can vary between two and three sets of 10 reps.
These build the base for each of the following variations.
The Triangle Push-Up has the added bonus of working your triceps.
With only three points touching the ground, you are forced to keep yourself balanced while performing the Push-Up. In addition to your chest, this will help target your core strength, which is essential for any baseball position. (See it in the Steve Nash workout)
Another variation is the Incline Push-Up. But instead of using a bench or solid platform (such as a wall), use a physioball for resistance. The instability of the ball forces you to balance during the exercise, and this will pay dividends on the mound and in the batter's box.
This final exercise is an inverted or Handstand Push-Up. You can alter the difficulty by changing your distance away from the wall. The closer you are to the wall, the more difficult the exercise.
Note: If you are a pitcher or have shoulder issues, be careful when performing this. If done properly, this should not be a dangerous lift, and should not inhibit your throwing motion.