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: why are you supposed to sit with your feet flat on the ground when in a chair
Assistant: Sitting with your feet flat on the ground while in a chair is recommended for several reasons:

1. **Posture**: It helps maintain a natural spine alignment, promoting proper posture. Good posture can reduce the risk of back pain and discomfort.

2. **Stability**: Flat feet provide a stable base, helping you balance better and reducing the risk of tipping or falling.

3. **Circulation**: Keeping your feet flat helps improve blood circulation to the lower limbs, preventing issues like numbness or cramping.

4. **Fatigue**: Good posture can reduce muscle fatigue and strain, allowing for longer periods of sitting comfortably.

5. **Focus and Productivity**: A stable and comfortable sitting position can enhance concentration and productivity, particularly in work or study environments.

For optimal ergonomic seating, it's also important to adjust your chair and desk height appropriately.
User: does a supinated grip on a flat bench press recruit more upper chest than a pronated grip
Assistant: A supinated grip (palms facing you) on a flat bench press does slightly change the muscle recruitment compared to a pronated grip (palms facing away). While both grips primarily work the chest, shoulders, and triceps, the supinated grip tends to engage the upper chest (clavicular head of the pectoralis major) a bit more, as well as the biceps due to the hand position.

However, it's important to note that the difference in muscle recruitment may not be dramatic, as the flat bench press primarily targets the overall chest area. Individual biomechanics, personal comfort, and technique can also play significant roles in how effectively any given grip activates different muscle groups.

If you are targeting the upper chest specifically, you might get better results from exercises like incline bench presses, which are designed to emphasize the upper part of the pectoral muscles.
User: close vs wide grip bench press
Assistant: