Raise the back of your tongue to touch the soft palate (velum). Stop the air, then release.

Americans pronounce competes as kuhm-PEETS (/kəmˈpits/). Stress falls on the second syllable — keep everything else short and quick. You'll hear it in sentences like "She is a professional bowler and competes in leagues" or "She rides horses and competes in show jumping events" — more examples below.
Record yourself saying "competes" and play it back. The mic stays on your device — nothing's uploaded.
2 syllables, 7 sounds. Tap a syllable to jump to its row, then explore each sound's mouth shape and how it's made.
Press your lips together to stop the air, then release. No vocal cord vibration.

Pull the corners of your lips back slightly. Arch the middle-front of your tongue high toward the roof of the mouth.

Touch the tip or front edge of your tongue to the roof of your mouth just behind your teeth. Keep your jaw relaxed. Stop the air, then release with a puff.

Place your tongue tip near the roof of your mouth behind your top teeth. Push air through the narrow gap. No voicing.

Click any sentence to see the full breakdown — every link, every reduction, every flap-T.
The textbook way isn't wrong — it's just not how anyone actually says it.
Stress falls on the second syllable, not the others. Stretch PEETS — keep everything else short and quick.
Don't pronounce the first syllable too fully. The unstressed syllable reduces to a schwa — the lazy "uh" sound — in casual speech.