3/16" is MORE than enough if properly designed and built. I usually use 1/4" for the frame mounts and then lighten them up by using lighter material for the remainder of the bumper.
Even 1/8" (.120") can be used if designed right (box tubing (capped ends) w/braced 3/16" brackets for mounting).
I can't imagine ever needing anything thicker than 1/4", even on a fullsize. You're just adding nothing but 'fat' at that point.
For a headache rack, 1.5" or 2" with a thickness between .090-.120" should be fine.
IMO, 3/16 is plenty. thats what the bumper on my XJ is made out of and I abuse the HECK out of it. To the point I drive up and onto pine trees a couple inches in diameter and the bumper doesn't complain
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