I have done Rack Lockouts and I haven’t seen any gains from them. I’m pretty triceps dominant. My Close-Grip max is only 10 pounds away from my normal Bench max (something I’m working on fixing).
I think Rack Lockouts and High Board presses are really important for shirted benchers but
not necessary for Raw Benchers and Non-Powerlifters.
One of the advantages of training with a group is you get to see how your supplemental lifts compare to each other. If it’s obvious that your triceps suck and you fail at lockout, then these lifts might be for you. If your shoulder strength and starting strength sucks, then it’s your shoulders and/or pecs.
But I haven’t done Rack Lockouts the same way I’ve done Rack Pulls. For Rack Pulls I might do a set of 455X8 below the knee and say to myself “Shit, I should be able to pull that from the floor.” So maybe you can find a Rack Height that lets you say “Shit, I Rack Benched 355X8 or 10 so I should get 355 of my chest easy.” Fuckin Hell! I take it all back. But if you’re gonna go about with that strategy, then you should to Rack Lockouts or Rack Pulls as a heavy supplimental lift with reps between 5-10 for multiple sets instead of a ME lift.