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I meet the specs but still can upload a MP4 video background....I have a Ideapad 3 i3 2 cores zoom version 5.10.1 (4420)
I would suggest that you could please update your zoom app to the latest version.
Also please make sure that you meet the spec
Please check below for the detail requirement :
Virtual Background requirements for Zoom desktop client Windows Image only without a physical green screen
Image only with a physical green screen
Video without a physical green screen
Video with a physical green screen
macOS Image only without a physical green screen
Hope it helps! please like and mark this as a solution so whenever someone has the same question this content will help.