Can anyone tell me the complete setps on how to correctly backup and restore??

I know that you go to exports in phpadmin, but don't know which boxes to check..

are you backing up for wordpress database? if so, i can point you to a link:
http://codex.wordpress.org/Backing_Up_Your_Database

how about backing up regular web databases like forums and such?

Download all the files to your PC and keep in a safe place.

Jacob.

i'm already doing that. But i want to have a backup from phpadmin as a backup to my backup...So does anyone know what boxes to check in the export section of the phpadmin??