Press your lips together to stop the air, then release. No vocal cord vibration.

Americans pronounce premises as PREH-muh-suhz (/ˈprɛməsəz/). Stress falls on the first syllable — keep everything else short and quick. You'll hear it in sentences like "The warrant authorized the police to search the premises".
Record yourself saying "premises" and play it back. The mic stays on your device — nothing's uploaded.
3 syllables, 8 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.

Curl or bunch your tongue without letting the tip touch the roof of your mouth. Brace the sides of your tongue against your upper back teeth, and round your lips slightly.
Drop your jaw moderately. Touch the tongue tip behind the bottom front teeth and lift the mid-front part slightly toward the roof.

The textbook way isn't wrong — it's just not how anyone actually says it.
Stress falls on the first syllable, not the others. Stretch PREH — 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.