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.

Americans pronounce tenses as TEHN-suhz (/ˈtɛnsəz/). Stress falls on the first syllable — keep everything else short and quick. You'll hear it in sentences like "She practices conjugation tables to master the verb tenses".
Record yourself saying "tenses" and play it back. The mic stays on your device — nothing's uploaded.
2 syllables, 6 sounds. Tap a syllable to jump to its row, then explore each sound's mouth shape and how it's made.
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.

Drop your jaw moderately. Touch the tongue tip behind the bottom front teeth and lift the mid-front part slightly toward the roof.

Touch the tip or front edge of your tongue to the roof of your mouth behind your teeth. Air flows through your nose.

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 TEHN — 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.