Managed to remove the inserts without removing the bumper. Working from the centre of the bumper, I prised the end of the insert up and the first of the plastic fixings popped out. Then with a very small thin blade screwdriver I unclipped the corosponding fixing from the bottom.
Then it was just a case of working out where the next pair were and unclipping them. after 10mins the insert was off and the chrome finisher was removed.
Now in the process of repairing and priming - siting on top of raidiator to cure the primer so that I can rub down ready for the top colour.
Went to Halfords and they mixed up the paint I need into a spray can.