An extra pair of hands will help.
The hardest bit (once you get the old one off, use some big pliers for this, you'll destroy your hands if you try it that way) is getting the two central posts into the underside of the bumper. I ended up doing it with the jack from the boot, got my mate to hold the top of the post in place and wound the jack up directly underneath it to push it through the hole into the bumper.
Once both of these are done you just bend the wings forward and starting from the middle push them into the lip on the bottom of the bumper.
Cheers for the advise bud.