like a quicktime mp4 right? your site an iphone site Look at this plugin http://wordpress.org/extend/plugins/embed-quicktime/
i think there is no need of installing a plugin... you just upload the mp4 file on your server, and than go to wordpress dashboard..in Edit Post/Page page, there is a option in the menu bar for adding multimedia files...click on it and than select quicktime in the type... this should work i guess
.mp4 is one of the video format of Flash video. You can check this tutorial - http://www.playerdiy.com/blog/upload-flash-videos-to-wordpress-blog/