How to Train Triceps with Different Gym Machines: Power Rack, Smith Machine, and Functional Trainer

The triceps brachii make up nearly two-thirds of upper arm muscle mass and play a critical role in pressing strength, arm size, and elbow stability. For home gym owners and serious strength trainees, knowing how to train triceps effectively on a single machine is far more practical than relying on complex multi-equipment programs.

This guide explains how triceps training works independently on three common setups: the Power Rack, Smith Machine, and Functional Trainer. Each section stands alone and can be applied directly based on the equipment you own.

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Triceps Training with a Power Rack

Best for strength development and muscle thickness

A power rack supports free-weight barbell movements, making it ideal for progressive overload and compound pressing. Triceps exercises performed in a rack emphasize raw strength and long-term muscle growth.

Close-Grip Bench Press

One of the most effective mass-building triceps exercises.

• Setup: Place a flat bench inside a rack such as the MIKOLO Power Rack (L4 Series) and set safety pins just above chest level.
• Execution: Use a shoulder-width or slightly narrower grip. Keep elbows tucked and lower the bar to the mid-lower chest. Press upward by fully extending the elbows.
• Muscle focus: Lateral and medial heads of the triceps.

Recommended for: Building pressing strength and overall arm size.

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JM Press

The JM press combines a press and an extension, delivering intense triceps loading with controlled range of motion.

• Execution: Lower the bar in a short arc toward the chin while keeping elbows slightly forward, then extend back to lockout.
• Tip: Start light and prioritize technique.

This movement works especially well inside a stable rack setup designed for heavy barbell control.

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Rack Dips (With Dip Attachment)

If your rack includes dip handles, triceps-focused dips become a powerful bodyweight exercise.

• Execution: Maintain an upright torso and keep elbows pointing backward. Lower until upper arms are parallel to the floor, then press upward.
• Progression: Add weight as strength improves.

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Triceps Training with a Smith Machine

Best for controlled isolation and safer loading

A Smith machine uses a fixed bar path, reducing balance demands and allowing greater focus on elbow extension and muscle contraction. This makes it ideal for hypertrophy-focused triceps training.

Smith Machine Close-Grip Bench Press

• Setup: Position a bench under machines such as the MIKOLO L3 Series Smith Machine and set safety stops slightly below the bottom position.
• Execution: Use a narrow grip and controlled tempo, emphasizing triceps engagement throughout the movement.

This variation is well suited for higher-rep training and controlled overload.

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Smith Machine Lying Triceps Extension

• Execution: Keep upper arms vertical and elbows fixed. Lower the bar behind the forehead, then extend fully.
• Variation: A reverse grip can increase long-head activation.

The guided bar path helps maintain consistent tension and stable mechanics.

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Overhead Triceps Extension (Smith Machine)

• Setup: Face away from the machine, with the bar set above head height.
• Execution: Grip narrowly, keep elbows close to the head, and extend overhead with full control.
• Muscle focus: Triceps long head, essential for arm thickness.

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Triceps Training with a Functional Trainer

Best for constant tension and muscle definition

A functional trainer provides adjustable pulleys and continuous cable resistance, making it ideal for controlled, joint-friendly triceps isolation.

Cable Triceps Pushdown

• Setup: High pulley with rope or bar attachment on systems like the MIKOLO M4-2.0 Ultra All-In-One Functional Home Gym Smith Machine (using its cable stations).
• Execution: Keep upper arms pinned to your sides and fully extend at the bottom. With a rope, slightly separate the ends for peak contraction.

This is one of the most consistent triceps activation exercises available.

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Overhead Cable Triceps Extension

• Setup: Low pulley, facing away from the machine.
• Execution: Extend the arms forward from an overhead position while keeping elbows fixed.

This movement places the long head of the triceps under deep stretch and constant tension.

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Single-Arm Reverse-Grip Pushdown

• Execution: Use a reverse grip (palm facing up) and perform single-arm pushdowns with strict control.
• Muscle focus: Medial head of the triceps, contributing to arm detail and balance.

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Conclusion

Each piece of equipment—the Power Rack, Smith Machine, and Functional Trainer—offers a complete and independent solution for triceps training.

A power rack focuses on heavy compound pressing and strength progression.
A Smith machine emphasizes controlled isolation and safe overload.
A functional trainer delivers constant tension for precision and definition.

For MIKOLO users, the key is not owning every machine, but fully understanding how to train effectively on the equipment you already have. With proper technique and consistent progression, any of these setups can support long-term triceps development.