Lockouts for bigger bench

[Rodja]

Huh...didnt realize there was more forms of lockout. A friend of mine suggested it and I didnt quite understand. I would want to know How often and how i should use em. My current training is 5 days on, 1 day for cardio and abs, and 1 day off. 1 muscle group each day..

Here's the main problem. PLing is about training movements and not muscles.