I'm having a hard time finding a routine that works my triceps as much as I'd like, so I'm turning to the hivemind for some input.
I've looked through other questions on the site, but as always, have some special snowflake needs.
The specifics - female, late-30s, 5'9", 150lbs. I work out exclusively at home with either dumbbells or bodyweight and do not see that changing in the future. (So "go to a gym and use this machine" is not an option for me - however, if there is some sort of 'exercise band' option I'm not thinking of, I would be willing to try that.)
I have some wrist issues that allow me to do standard pushups (with pushup handles), but not triangle pushups. The issues also prevent me from doing chair dips.
Currently I'm doing the following upper body routine twice a week (Mon/Thu):
front raises (8lb dumbbells)
side raises (8lb dumbbells)
I know that the triceps are difficult to work, and that my inability to do triangle pushups or chair squats is a limiting factor, but there has to be something that will help me build tricep strength.
I've tried various tricep exercises, but I never feel like I'm actually making progress. With everything else, I can feel the muscles working and feel it the next couple days. With the tricep work I've tried, it seems like I must be using other muscles or something, because I don't seem to feel anything either during or after.
Exercises I have tried and been unsatisfied with:
seated tricep press
standing tricep extension
Please note: I am interested in strength building, not endurance, so I do low rep/high weight training. (I know 8lbs might not sound high, but for this delicate flower, it is.)