Side delts carry the width
Lateral raises train the part of the shoulder that sticks out past your arms from the front. They lead the shoulder work in a Wider shoulders block.
Wider shoulders
Wider shoulders, on purpose.
Surpass asks one question first: what do you want people to notice? Pick Wider shoulders and your block puts extra weekly sets on your delts, led by lateral raises for the side delts, then keeps private photos that show your frame getting wider.
Free to download. No account required. Workout history stays on your iPhone.
What actually makes shoulders look wider.
Width comes mostly from the side delts. Pressing trains the front of the shoulder; the side and rear need their own work.
Rear delts finish the look
Rear delts shape the shoulder from the side and back. A rear-delt fly or face pull keeps the whole cap growing, not just the front.
Proof from three angles
Shoulders change from every side. Frame Check takes matched front, side and back photos each time, so the comparison is fair.
From the first screen to your first workout.
The choice you make on the first screen decides where your extra sets go all block.
01
Pick Wider shoulders
The first screen asks what you want people to notice first. Choose Wider shoulders, then set your training days, session length and equipment. Your first workout follows your choice.
02
Train the block
Today shows the week on a front and back body map. Your priority fills in as you close on this week's set target, and every set has a weight and rep target beside your last result.
03
Check it showing
Take a Frame Check with matched front, side and back photos, mark what you see, and Surpass ranks your next priority. Your photos stay on your phone.
A generic split, and a block built for one change.
Most programmes spread sets evenly. A Wider shoulders block puts them where you want the change to show.
MomentGeneric splitSurpass, Wider shoulders
Weekly shoulder workPresses cover the front delts; the side delts get a few raises when there is time.Your delts get their own weekly set target, led by side-delt raises, shown on the body map.
Each sessionRaises done with whatever dumbbells are free.A weight and rep target for every set, beside what you did last time.
Knowing it workedGuessing from how a shirt fits.Matched Frame Check photos, compared only with your own past check-ins.
Questions about building wider shoulders.
How many sets a week does it take to build wider shoulders?
Research on weekly volume favours roughly 10 or more hard sets per muscle a week for growth (Schoenfeld, Ogborn and Krieger, 2017). Surpass starter plans give each priority muscle a second exercise on the days that train it, aiming for about 10 to 20 hard sets a week, and Today shows how many are left.
Which exercises should I use?
Lateral raises (dumbbell, cable or machine) for the side delts, a rear-delt fly or face pull for the rear delts, and one overhead press. High-rep raises taken close to failure work well here.
Will overhead pressing alone make my shoulders wider?
Pressing mostly trains the front delts. Side delts get some work from it, but direct lateral raises are the most reliable way to add width.
Does Surpass rate my physique from a photo?
No. Frame Check keeps matched photos on your phone and asks you to mark what you see. There is no score and no comparison with anyone else, only with your own past check-ins.
What does Surpass cost?
Logging, history, import and your first Frame Check read are free. Surpass Pro is $12.99 a month or $59.99 a year in the US, with a 7-day free trial on the annual plan. Apple shows your local price before you buy.
Pick Wider shoulders. Start the block.
Free on iPhone. The first screen asks what you want people to notice first, and your first workout follows your answer.
Free on the App StoreStart free on iPhone