After trying this, I've re-evaluated my thoughts. Chest passing a heavy ball is a pain, both literally and figuratively. Literally hard on the outsides of your forearms and wrists due to the flick at the end, and figuratively in the sense that there's never anywhere to do it, especially when it comes to throwing it hard.

But I think I found the perfect solution.

Assume a natural boxing stance in front of a heavy bag. Hold a towel or rope with both hands with your fists about 12-15" apart, then just chest pass the heavy bag. let it swing back, but without letting it come all the way back, then cushion it and thrust it away from you again. It's kind of like pushing a child on a swing without letting it come back to the vertical (starting) position. Thus you can't use momentum to help you.

Do it hard and fast and put some real effort behind your "punches". It's amazing how heavy it gets after a few reps. when I first tried it I did a set of 10 and was alread feeling burn in my tri's and shoulders.

you can even make it "heavier" by attaching come bungy cord between it and your waist.