what i do in adobe when i export using export > media which always gives me a good look i go over to Field Type on the left side of the media encoder or whatever it is and change it to progressive. idk if its the right way but its how i do it
and for compression i use sorenson, the only problem is it darkens it alot by default for soem reason, so i just use the lighten filter and that nuetralizes it. look on sp for tutorials on good settings for sorenson