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'02 Civic EX

I'm replacing my cracked front bumper. I already have one that is flat black and I want to paint it myself (silver). I'll probably remove and repaint the rear, as well, since it's dinged up.

Any advice on doing this without using an actual sprayer? Anyone know of a descent rattle can paint for this type of application?

Also, can you really remove the bumpers with just a screwdriver, or do you need some sort of clip remover?

thanks