User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: what is a creative way you can bias the upper chest on a flat machine chest press
Assistant: To bias the upper chest when using a flat machine chest press, you can implement the following creative techniques:

1. **Adjust the Seat Height**: Raise the seat of the machine so that your hands move through a higher range of motion. This shift can help target the upper chest more effectively.

2. **Use a Reverse Grip**: If the machine allows it, use a reverse grip (palms facing you) during the press. This modification emphasizes the upper chest by altering the angle of contraction.

3. **Incline Chest Press Machine**: If available, switch to an incline chest press machine. This inherently targets the upper chest due to the angled position.

4. **Partial Reps at the Top**: Focus on pressing the weight only through the top portion of the movement. This strategy emphasizes the contraction in the upper chest.

5. **Add Band Resistance**: Attach bands to the machine. By using bands that provide more resistance at the top of the press, you can engage the upper chest muscles more as you complete the lift.

6. **Plyometric Element**: At the end of your set, consider adding a plyometric movement, such as a push-up with an elevated surface under your feet, to further engage the upper chest and improve your overall muscle activation.

By adjusting these techniques, you can effectively bias your upper chest during a flat machine chest press.
User: can you put something behind the top of your back to align the arm path more optimally for upper chest
Assistant: