I've never understood the act of bottlenecking. I get what it means roughly, but what are the signs to show it's happening?
It's always happening... because a "bottleneck" just means the slowest component in your machine. Nobody has a perfectly balanced PC: there will always be one component that's running at less than 100% because it's waiting for another. In most cases that's the CPU waiting for the GPU, or the GPU waiting for the CPU - but it can also be either (or both) of those waiting for the memory, SSD/hard drive, or the network card etc.
So yeah, bottlenecking is always happening to some extent: even if you perfectly balance your PC so that the CPU and GPU are both at 98-100% in one game or task, another game or task will have different demands... so you will always have a bottleneck, because a bottleneck is just the component that the others are waiting for.
Bottlenecking is only a problem when one component is much slower than the others: for example I put my GTX1080 in my old PC this weekend because my current motherboard died: my old CPU was thrashing away while the 1080 was barely ticking over.... in that scenario, the old CPU was the clear bottleneck.
Bottlenecks only matter when speccing a new PC (so you can make sure you aren't wasting money on an expensive CPU that will just be sat around waiting for your cheap GPU), or when deciding what to upgrade next (there's no point upgrading your 2080TI if it's being bottlenecked by your 5 year old i3 CPU... you should upgrade the CPU instead)
I was Playing Control by Remedy last night. (Quite a demanding game) Pressing the middle button on the control pad brings up a beta game U.i from Microsoft and part of that shows usage in percentages for CPU, GPU and RAM.
I Pinned it so I could track it while playing. When I got in to a gun fight my CPU usage hits 100% and performance drops a bit. The GPU seemed to hover around 50-60% but I'll confirm that as I was .ore concerned about the GPU.
My specs are as follows
I5 2500k @4.5
GTX1070
16GB Ram.
Upon a bit of googling, I saw many folks talking about concerns with upgrading to this graphics card on my motherboard which I think is an Asrock Extreme 3 Gen3 with worries about maybe needing bios upgrades to support the card etc (I've never upgraded the bios, card plugged in and worked so I assume its fine)
Entry level stuff I know, go gentle on me
any advice appreciated.
So applying the above description to your scenario: Your CPU was at 100% and your 1070 was idling. That means your CPU was working as hard as it could, but your 1070 still had spare capacity. In this scenario, your CPU is the bottleneck. Which means that if you want to upgrade your PC, you should upgrade the CPU
That makes a lot of sense because your 2500k is an 8 year old CPU, and was only a mid-range chip when new... whereas your GPU is a 3 year old design and was at the top end of mid-range. The 2500K was (and still is) an excellent little mid range CPU that punches well above it's weight, but it's not entirely surprising that it can't keep up with a nearly-high-end GPU that's 1/3 it's age.
Now, bottlenecks aren't something you need to deal with urgently: it just means that your 1070 isn't being used to it's full potential, and that if you want to upgrade your PC, upgrading the GPU would be a waste of money. Next time you're upgrading your PC, get yourself a new CPU (and probably motherboard) and it will either match your 1070, or exceed it... at which point your 1070 will become the new bottleneck and you'll eventually replace it with something more powerful
If you don't have the money to upgrade, no problem - your bottleneck isn't doing any harm, it's just limiting your performance to whatever your CPU can keep up with.
To some extent, you can balance bottlenecks with graphics settings: the CPU is handling the game updates (some physics, and things like decision making), so that load is mostly fixed - but you can increase/decrease graphics settings to match your GPU. In your case, you have spare GPU capacity - so you can probably increase graphics settings (just not numbers of objects/render distance etc) to some extent.