How to upload and install an apk to Oculus Quest 1?

I have spent the whole morning trying to upload an apk and install it in Oculus Quest. I don't see any option to do that. I have set myself as creator developer but solved nothing, i installed the oculus developer hub but also don't let me add any device. I had deleted my oculus phone app and installed again but now doesn't pair with my device, just stays trying to connect forever, i have bluetooth active but doesn't work, i turned on the wifi and didn't change anything. I checked the developer mode in settings with the headset on but has the option usb connection dialog enabled, don't know if need something else.