how do I clear my cache? (plugin NOT updating!!!)

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I’m trying to update my plugins. I can’t do it automatically. So for the first one, I downloaded WP Foro 1.11 and uploaded the files to my server overwriting what was there. But when I came back to WP admin, it still shows the old version.

So I’m thinking I may need to clear my WP cache. The problem is, I can find no setting at all to do this. Please help!