This Upper Chest Workout Will Vanquish Your Man Boobs

Plus, A Guide to Defeating Your Grumpiness [Fatherly_Seahorse]( Every joy of fatherhood brings an equal and opposite toll, tolls that add up into the emotional mélange you know too well: exhaustion, aggravation, irritability, a low bubbling anger, your favorite foods tasting bitter in your mouth, your favorite shows somehow unbearable to watch. You know, grumpiness. We’re exaggerating a bit here, yes, but grumpiness can grow into a big issue if you’re not careful. Understanding why you get grumpy is the best way to prevent it. DAD BOD [upper-chest-workout]( [This Upper Chest Workout Will Help You Lose Your Man Boobs for Good]( The best way to vanquish man boobs and look fit is a focused — and scorching — [upper chest workout.]( [READ THE STORY]( TIPS AND TRICKS A Chest Stretch to Remember Want to give your pecs a good stretch? Lie face down on the floor. Bend your elbows and place your hands near your shoulders. Push through your palms as you slowly raise your torso off the floor. It doesn’t matter how high you can arch, the point is to feel a stretch from your neck, through your chest, down to your upper abs. Breathe in and out. Relax. Feels good, right? Repeat if desired. Stretching is a crucial part of maintaining your body. [This stretching routine will help you prevent injury and be limber for life.]( WE WROTE A BOOK! [fatherhood-what-to-buy]( [Exclusive: Get $5 Off Fatherhood]( Just in time for holiday shopping, newsletter subscribers (that’s you!) can get Fatherhood, the only complete expert-lead guide for dads, at a discount. Get one for your friends, family, and yourself now! Promo code is 5FATHERHOOD. [BUY NOW]( SELF [how-to-stop-being-so-grumy]( [How to Stop Being So Damn Grumpy All the Time]( A guide to [understanding — and defeating — your grumpiness.]( [READ THE STORY]( TIPS AND TRICKS What to Say When You’re Too Angry to Talk Anger is an intensified version of softer emotions. These emotions, like sadness and worry, are masked by it and left unprocessed. As a result, they often go unresolved. As Jacob Kountz, an Associate Marriage and Family Therapist in Bakersfield, CA phrases it, “Anger is sadness’s bodyguard.” So, when you’re too angry to talk, it’s best to explain yourself in the clearest possible terms. If you’re not ready to talk about underlying emotions, simply say you need time to sort your thoughts. An understanding partner will appreciate this need. - I need some time to process this. - I’m not ready to talk right now. I need to go on a walk and get my thoughts in order. - I’m too angry to talk. - Give me 10 minutes to decompress and we can resume this discussion then. If you’re able to process your feelings, then it’s time for specifics: - To be honest, I am angry, but it’s because I’m sad about ____X____, and worried about ____Y_____. - I’m angry because ____X____ and ____Y___ and need some time to process this. Even if you have no words, you still have to choose them wisely. [Here’s more advice to remember when you’re too angry to talk.]( PLAY [vonnegut-header-docuemntary-fatherly]( [Stream These 3 Overlooked Documentaries In December 2021 ASAP]( The Beatles aren't [the only documentary game in town.]( [READ THE STORY]( TALK TO US Have a question? Comment? Want to tell us a no-good terrible story? Or a helpful parenting tip? We want to hear from you (and yes, we may publish your response in an article or forthcoming newsletter). Send your thoughts to [hello@fatherly.com](mailto:hello@fatherly.com?subject=Fatherly%20Newsletter%20Feedback). [FATHERLY_LOGO]( [FB]( [IG]( [Twitter]( [View this email in your browser]( 315 Park Ave. South New York, NY 10010 You can [manage your preferences or unsubscribe]( here. Copyright © 2021 BDG Media, Inc. All rights reserved. [Link](