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: close grip vs wide grip bench on upper pec/chest hypertrophy
Assistant: The debate over close grip versus wide grip bench presses for upper pectoral hypertrophy often centers around muscle activation and the emphasis on different regions of the chest.

1. **Close Grip Bench Press**: This variation typically targets the triceps more but can also activate the inner chest muscles to some extent. It can help in building strength in the bench press overall, which may benefit hypertrophy indirectly.

2. **Wide Grip Bench Press**: This grip typically places more emphasis on the pectoralis major and can enhance activation of the upper chest, especially if the bench press is performed on an incline. A wider grip can stretch the chest muscles more and involve them more in the lift.

In general, a wider grip is often considered more effective for targeting the upper chest, while the close grip is seen as beneficial for overall chest development and tricep strength. However, including both variations in your training could yield the best results for hypertrophy by promoting balanced development across the chest and arms.

It's also important to remember that individual biomechanics play a significant role in what feels most effective, so experimenting with both grips in your routine might be beneficial.
User: what percentage of your flat bench should incline bench be
Assistant: The incline bench press is generally considered to be a variation of the flat bench press, and while individual strength levels vary, a common guideline is that the incline bench press weight can be about 70-80% of your flat bench press weight. 

For instance, if you can flat bench press 200 pounds, you may be able to incline bench press somewhere between 140 to 160 pounds. However, this percentage can vary based on individual factors such as body mechanics, muscle development, and training experience. 

It can be beneficial to test your own strength on the incline bench press to find a suitable weight that feels challenging yet manageable for your training.
User: how much harder is a wide grip pull up compared to a neutral grip pullup? what percentage of my neutral grip pullup could I lift on wide grip?
Assistant: